Formulate a diet for gaining muscle mass. Nutrition for gaining muscle mass in men: a balanced diet. Calorie counting for muscle gain

1. Hydrolyzed Whey Protein Isolate

2. Oatmeal
Pour boiling water over 3-5 tablespoons of dry oatmeal, add a pinch of salt, honey or even a little jam to taste. Cover and wait fifteen minutes for the porridge to steam. You can crumble fruits and nuts into porridge.

3. Omelette of 5 proteins and 1 yolk
Gently beat the eggs, add a tablespoon of 10% sour cream to them and dilute it all with low-fat milk. For taste, you can add some finely chopped tomatoes to the mixture. Mix everything again and put in the microwave for 8-10 minutes at maximum temperature. When the omelet is ready, sprinkle it with grated cheese and arugula.

4. Multivitamins- 1 portion

5. "Omega-3"- 2–3 g

Lunch. 11.00 – 11.30

1. Protein pancakes with cottage cheese
40 g of kefir, 150–200 g of low-fat cottage cheese, 1 egg, a pinch of salt, 1 tbsp. l. sugar, ? tsp soda, 50 g whey protein, 250 g flour, olive oil

Beat the egg with salt, sugar and cottage cheese, add kefir, protein, soda and stir until smooth. Now all this must be kneaded: add flour, gradually stirring until you get a dough comparable in consistency to thick sour cream. Don't forget the olive oil. To check: the finished dough should not spread over the pan. Now put the dough in the fridge for a bit, drive the monsters on the console for an hour, and then bake yourself a huge pile of goodies.

2. Fast protein

3. Powder amino acids- 1 portion

Dinner. 15.00 – 15.30

1. Grilled beef
500 g beef for steak, 1 tbsp. l. olive oil 1 garlic clove (peeled and crushed) 1 tbsp. l. black pepper

Preheat the grill well and oil the grate almost formally. In a small bowl, mix the olive oil and pepper and rub the mixture over the steaks. With pleasure, lay the meat on the grill grate and fry for 20 minutes - until the desired degree of readiness. To prevent the meat from getting too dry, do not turn it too often. For a side dish, bungled half a plate of boiled rice or buckwheat.

2. "Omega-3"- 2–3 g

3. Multivitamins- 1 portion

4. Fast protein- 30-40 g per 2-3 glasses of water, milk or kefir

5. Powder amino acids- 1 portion

Pre-workout snack. 18.00 – 18.20

1. Salad with beef
150 g boiled beef, 5 cherry tomatoes or 1 medium tomato, 3-4 quail eggs, a bunch of lettuce leaves Sauce: 1 tsp. olive oil, 1 tsp. apple or balsamic vinegar, 1 tsp. mustard, 2 garlic cloves, salt, pepper

Cut the boiled beef into strips, mercilessly tear the lettuce leaves with your hands. For the sauce, mix oil, vinegar, mustard, add garlic squeezed through a garlic press, salt and pepper. Mix lettuce leaves, meat and dressing. Cherry tomatoes and quail eggs cut into two parts. Arrange lettuce and meat on a plate, top with tomato and egg powder.

2. Powder BCAA- 5–10 g

3. Powdered Glutamine- 5–10 g

4. Gainer- ½ portion

5. Fast protein- ? portions

During a workout

1. Powdered BCAAs + Glutamine. 5-10 g of both for 2-4 glasses of water. Drink in one gulp or sip a little in the middle of the session. Please note that this drink should not replace regular water, which must be drunk during training.

Immediately after training

1. Wind cutlets
2 cups ground beef, 1 cup finely chopped cabbage or zucchini, 2 carrots, 2 onions, 6 tbsp. l. semolina, ground black pepper, salt

Violently chop all the vegetables in a meat grinder. Young cabbage can be chopped with a knife, but coarse cabbage, which lives in supermarkets in winter, can only be ground. Add minced meat, semolina, salt and pepper. Blind cutlets and throw them into the oven, heated to a temperature of 180-200 degrees. Get ready!

2. Fast protein- ? portions

3. Gainer- ? portions

4. Powder BCAA- 5–10 g

5. Powdered Glutamine- 5–10 g

Dinner

1. Salmon in sour cream sauce
500 g salmon, 2 sprigs of dill, 3–4 tbsp. l. sour cream (10%), paprika powder or ready-made seasoning for fish, 1 tbsp. l. vegetable oil

Wash the fish and cut the fillet into strips 2.5–4 cm wide, removing the skin if there is any. Sprinkle with spices and salt. Put the salmon in a heated frying pan with one tablespoon of oil, fry on all sides over medium heat - about 2-3 minutes each. to the side. Turn the fish over very carefully, otherwise it will crumble. In the process of cooking, the pan can be covered with a lid if there are fears that the fish will not have time to cook from the inside. Mix the chopped dill and sour cream and grease each piece with this mixture, then you can simply put the rest of the sour cream in the pan. When the sour cream boils, turn the fish over. Boil again - you can shoot. Consume with fresh or stewed vegetables, mashed potatoes or rice.

2. Slow Protein- 30-40 g per 2-3 glasses of water, milk, juice or kefir

3. Multivitamins- 1 portion

4. "Omega-3"- 2–3 g

Men's Health note: If you feel that your stomach simply does not have time to process such a volume of food, consult a gastroenterologist. He will recommend how to deal with this problem.

The main tasks of visiting sports clubs are muscle building and body shaping. After the first weeks and even months of training, novice athletes are disappointed - the process is not going as fast as we would like, and the muscles do not gain the desired volumes.

The reason is simple - muscle mass gain requires a complex integrated approach, and not just regular performance of special exercises.

The most important part of this complex is an individually selected diet for gaining muscle mass. It is this type of nutrition that will be discussed in our article.

Calorie calculation

Any muscle-building diet is based on the principle of "getting more than you spend." It's about calorie intake.

The daily rate of kilocalories needed by a person is calculated by the formula: weight (kg) × 30 = kcal

The result obtained by this calculation method is approximate. For a more accurate calculation, use the calculation according to the Harris-Benedict formula. The calculations are carried out in several stages.

To begin with, the metabolic rate is calculated (hereinafter abbreviated as UM):

• Men: MP = 88.362 + (13.397 x weight / kg) + (4.799 x height / cm) - (5.677 x full years);
• Women: MP = 447.593 + (9.247 x weight/kg) + (3.098 x height/cm) - (4.330 x hollow years).

The next step is to determine the coefficient according to the level of physical activity and calculate the daily calorie intake:

If you do not go beyond the result obtained, the body mass index will remain approximately at the same level. But we are interested in the right diet for gaining muscle mass. This means that additional building material and energy are needed. We add 500-1000 Kcal to the total calorie content of the daily diet, depending on.




Daily rate and ratio in the diet of proteins, fats, carbohydrates

A muscle-building diet should stimulate first and only as a supplement -. To create a menu, determine the proportions of BJU (proteins, fats, carbohydrates), select products and divide them into several doses.

Advice! There are many handy apps for PC and smartphone that help athletes determine the level of activity, calculate the calorie content of the diet, and much more.

BJU indicators for those who want to increase muscle:

An example of calculating the protein in the diet necessary for building muscle mass for a girl (60 kg, 170 cm, 27 years old) who visits the gym 3 times a week.

According to Harris-Benedict, we determine the daily amount of Kcal + 500 (for muscle growth).

447.593 + (9.247 x 60) + (3.098 x 170) - (4.330 x 27) × 1.375 (factor for the specified level of physical activity) = 1941.72 + 500 Kcal, total - 2440 kcal / day.

30% of protein from 2440 kcal is 732 kcal / 4 kcal = 120 g of protein per day (2 g / kg).

We do the same with carbohydrates and fats. Based on the figures obtained, it is not difficult to compile a trial diet from the selected products.




Basic principles of dietary nutrition

Fractional nutrition according to the regimen




The combination of diet with sports nutrition

Athletes can use any of the described diets either alone or in combination with anabolic steroids or

Diet menu

A good diet doesn't have to be restrictive, much less a muscle-building diet. We bring to your attention an example of a diet for gaining muscle mass.

R mode/day of the week

9.00 – breakfast11.30 - snack14.00 - lunch16.00 - snack17.00 - training18.15 - snack19.00 - dinner21.00 - snackMonday+ meat + vegetables + hard cheese TuesdayWednesdayThursdayFridaySaturdaySunday

Oatmeal with milk + banana	Rice + vegetables	Eggs + vegetables		Chocolate	Rice + eggs + vegetables	Cottage cheese + fruits
Omelet + vegetable salad + cheese sandwich	Muesli + Yogurt or kefir	Potatoes + mushrooms + meat + vegetables	Stewed with		Fruits	Rice + fish + vegetables	Oatmeal + milk + toast
pasta + meat + vegetables	handful of nuts	Millet porridge + eggs + greens	Seafood + vegetables		Milkshake		Cottage cheese + fruits
Barley porridge + meat + fruits	A cheese sandwich	Rice + meat + vegetables	Omelet + vegetable salad + fish		A handful of	Potato + mushrooms + fish + vegetables
Buckwheat porridge + vegetables + milk	eggs + fruit	pasta + meat + vegetables	Dried apricots + nuts		energy bar	Buckwheat porridge + meat + vegetables	Yogurt or kefir
Oatmeal + cheese + banana	Muesli + Fruit	Baked potato + fish + vegetable salad	Muesli + dried fruits + Cheese Sandwich		Whey protein with milk	pasta + meat + vegetables	Cottage cheese + fruits
Rice + fish + vegetables	handful of dried fruit	Rice + meat + vegetables + cheese sandwich	Seafood + vegetables		handful of nuts	Barley porridge + meat + fruits	Muesli + dried fruits

This is not a guide to action, but just a guide. Use the table as a basis, changing foods and dishes as you wish.

Keep in mind that servings are calculated individually according to the weight of the athlete.

A muscular, inflated body cannot be obtained without a set of muscle mass. You can build muscle if you have a well-chosen, correct menu. Training will not be important if there is no special material to work with.

For beginners, you need to prepare a daily menu that matches your goals. By building, making up the optimal diet, you can achieve a quick result.

What should include a diet plan and what you need to gain weight, we will consider later in the article.

Basic diet rules for gaining muscle mass

With intensive training, physical activity, a significant part of the energy is consumed. Reimbursed with food. By restricting the diet, a person will not receive the substances necessary.

Diet for weight gain is based on one position: You need more calories from food than you expend. Only if this rule is observed is it really possible to achieve positive results.

You should also consider a few of the following at least the main rules of the menu for weight gain:

• . You need to eat 5-6 times a day. Portions are small. When eating a significant amount of food at a time, the body will not be able to cope with the digestion of all the nutrients. Part of the vitamins and minerals will be lost, the muscles will not receive the necessary amount of energy on time. The rest of the nutrients will be deposited in body fat.
• There are high-calorie foods. You should eat often, high-calorie foods - 70% of the daily diet. If you eat low-calorie food, the body will not have enough energy. You will have to increase the number of meals, there will be an overload of the digestive organs.
• Limit the intake of fast carbohydrates, fats. The consumption of such foods leads to an increase in body fat. - these are flour products, sweets, pastries, sweets. High calorie food, digested instantly. The body does not have time to quickly waste the energy received. Animals are needed by man in limited quantities. Salo, sausages, consumed in excess, contribute to an increase in body fat.
• Consume 2.5-3 liters of water per day. Rapid weight gain is stressful for the body. Accelerated metabolism, increased metabolism require a large amount of fluid. Lack of water will cause a violation of the digestive tract, worsen overall well-being. Also, with dehydration, the muscles will stop growing.
• 70% of calories received before 16:00. After eating proteins - cottage cheese, eggs, fish. Fast carbohydrates, fats are available until 12:00, are acceptable before training.
• . Professional athletes eat 2 hours before class and 1 hour after. You should also eat. Constant training, enhanced diet will accelerate the process of muscle growth.
• Compliance with the principle of the "food pyramid": 60% - carbohydrates, proteins - 30%, fats - 10%. Most of the carbohydrates consumed are cereals, potatoes, fruits. can be obtained from sports nutrition containing in the required quantities. Fats - vegetable, animals - in minimal quantities.

Daily intake of calories, proteins, fats and carbohydrates

Muscle growth will occur with regular training, a sufficient amount of energy. Sports supplements will not provide the optimal number of calories. To restore the strength of the body, increase the muscles, you need to consume a significant amount of proteins, fats, carbohydrates.

For example, for a guy weighing 70 kg: 70 x 35 = 2450 kcal. Based on the data of a man of thin build, with a fast metabolism. Adding 10-20% to the obtained value, you get the calorie intake for weight gain: 2450 x 1.2 = 2940 kcal.

Consuming 2940 kcal per day, the expended energy will be restored, the muscles will gradually increase.

For men

For women

• When you train harder, your body needs more protein. Lack of protein will affect the condition of the skin, hair, nails. The minimum daily allowance is 1.5 grams per 1 kg of weight:
  • 50 kg - 75 g.
  • 55 kg - 83 g.
  • 60 kg - 90 g.
• The maximum daily fat intake is proportional to the age of the girl:
  • up to 27 years old - 118 g.
  • 28-39 years old - 110 g.
  • category 40+ - 70 g.
• Most of the carbohydrates for muscle building should be slow at the rate of 400 grams per day.

The best foods for gaining muscle mass

The increase in muscle mass is associated with the frequency of meals, the calorie content and the quality of the foods consumed. You can’t save, an unbalanced diet will have a detrimental effect on the state of the body as a whole.

• 
  rich in iron, keratin, protein. Ideal - 200 grams per day, 2 times 100 g.
• Chicken fillet, . 300 grams contains 69 g of protein, i.e. half of the daily requirement. Consume 2-3 times a day in portions.
• Salmon contains protein. Helps to restore strength after training, reduces muscle inflammation, helps to monitor testosterone levels.
• Eggs. When gaining mass, they are second only to a protein shake. Protein is digested instantly, breaking down into amino acids. To create a balance between proteins and fats, you need to remove 4 yolks from 6 eggs. Such an omelette will give the body up to 30 grams of protein.
• nuts. Monofats increase the efficiency of the heart, internal organs, ligaments. On the day you need to eat about 55-60 grams of various nuts:
  • almond;
  • walnuts;
  • peanut;
  • hazelnut;
  • cashew nuts.
• Milk has an analgesic effect, prevents the breakdown of muscle fibers. A 3% product will do. 500 ml contains 16-18 grams of protein.
• Cottage cheese- the perfect addition to the diet for weight gain. Contains casein - a long-lasting protein, rich in calcium, necessary for joints during intensive training. You need to look after 9% cottage cheese. Can be used in a protein shake.
• germinated wheat increase strength, increase endurance, reduce the load on the nervous system. In its composition has:
  • potassium;
  • calcium;
  • zinc;
  • iron;
  • B vitamins;
  • amino acids.
• Rice. Choose brown rice. It is absorbed slowly, giving out enough energy for sports. Also contains an amino acid that increases the level of growth hormone by 4 times. Soak in hot water for 60-120 minutes before cooking.
• Fruits quickly restore muscle fibers, have a high energy reserve. Also, the fruits are rich in vitamins, boost the immune system. 60 minutes before training, it is advisable to drink half a liter of juice.
• Bread. Whole grain bread product contains amino acids necessary for muscle growth. White pastries can be eaten after a workout to replenish supplies.
• Garlic reduces rupture of muscle fibers, helps testosterone production.

Weekly menu for gaining muscle mass

Nutrition for muscle growth should be complete, high-quality, fractional. The diet consists of 3 main meals and 2 snacks.

Menu features for weight gain:

• calories- 3000 kcal.
• Water– 3 liters/day.
• Avoid sweets.

An example menu option is shown in the table:

Optimal time to eat

Nutrition- an important component in gaining muscle mass. Complete assimilation of the received elements will be only subject to the regime of the day, rest, training.

Before the start of training

You can not eat food immediately before training. Optimal time - two hours before class starts.

Choose foods that are rich in complex carbohydrates. They will give strength, energy for the upcoming workout. It is recommended to eat a plate of porridge, pasta, potatoes. Supplement the meal with fruits, meat, nuts. In 30 minutes, it is advisable to drink a cocktail containing proteins and carbohydrates.

After completing training

It is forbidden to exclude food intake after training. This is the ideal moment for the complete assimilation of all the elements necessary for building muscles.

After 45 minutes from the end of the lesson, you need to eat a few bananas, drink a portion of the gainer. The main thing is to replenish the lost energy, restore strength. Include in the diet food containing proteins, slow carbohydrates.

Meal frequency

It is necessary to eat with breaks not exceeding three hours. Eat well five or six times. An important point is the number of meals, the recommended meal time.

The ideal schedule for gaining muscle is presented below:

• Breakfast – 7:00.
• First snack – 11:00.
• Dinner – 14:00.
• afternoon tea – 17:00.
• Dinner – 20:00.
• Meal before bed – 23:00.

The serving size depends on the characteristics of the body, but the daily calorie content is not less 1500 kcal for girls, 2500 kcal for guys.

Having built your optimal nutrition schedule, you can achieve great results. By following this diet for 90 days, you will develop a reflex desire to eat by a certain time.

Water and its role

- an important component in gaining mass. The liquid occupies 65% of the total volume of biologically significant substances. To maintain the balance of H 2 O in the body of a bodybuilder, you need to consume as much as is lost during the day.

For girls - 2 liters, for guys - 2-2.5 liters.

Drink mineral water without gas, purified, boiled pipeline.

Water comes in:

• Directly when consumed with liquid — 60%.
• With food (soup, borscht, porridge) — 30%.
• During the process of digestion — 10%.

Functions of water

The main functions of water in sports activities:

The required volume of liquid is calculated by the formula: body weight multiplied by 30. With a weight of 70 kg, you need to consume 70x30 \u003d 2100, i.e. 2.1 liters of water per day.

Water consumption rules:

• Drink 90-120 minutes before training 400 ml of liquid, 30 minutes - 200 ml. Increase the volume to 800/400 ml in the hot season.
• During the session, consume 250 ml of fluid every 15 minutes. For an hour of training - up to 1 liter for men, 600 ml for women. Professional bodybuilders increase the volume to two liters of water.
• After exercise, you also need to replenish the lost volume of H2O - drink 400-700 ml within two hours.

Protein foods are essential for gaining muscle mass.

The best options are:

List of carbohydrate products

Carbohydrate foods should take up more than half of all food consumed. You need to use slow carbohydrates for food, fast ones - try to eliminate as much as possible.

You can get from:

• Mushrooms.
• Cereals.
• Durum pasta.
• Legumes: beans, chickpeas, peas.
• brown rice
• Potato.
• Vegetables.
• Bread.
• Greenery.
• Garlic.
• Fruits, excluding grapes, pears.

It is better to eat the above dishes in the morning, 1.5 hours before training. Part of the carbohydrates can be replaced with a cocktail immediately after training.

List of foods containing fats:

• Almond.
• Cashew nuts.
• Walnut.
• Brazilian nut.
• Hazelnut.
• Mackerel.
• Pastila from applesauce.
• Sardines.
• Anchovy.
• Salmon.
• Red meat.
• Melted butter, butter.
• Sour cream.
• Cream.
• Salo.
• Crackers, homemade chips.
• Sausage, balyk.

Features of nutrition for a set of dry muscle mass

There are several types of diets for drying:

• No carbs- comes down to limiting the intake of any carbohydrates. It is allowed to eat meat, fish, eggs, green vegetables, sour-milk dishes, purified water.
• zone diet suitable for bodybuilders who are intensively engaged in drying. The diet is divided into protein, fat, carbohydrate meals alternately and several snacks.
• Paleo diet. The menu includes only natural, unprocessed foods: vegetables, fruits, berries, nuts. Milk, cereals, sugar are excluded.
• Fractional nutrition. You need to eat every 2 hours, up to 10 small meals a day. Follow the diet for 5 days, 10 days - rest, eating 5 times a day with the same ingredients. This diet option for gaining dry mass is considered the most effective.
• Special storage mechanism in case of pregnancy and childbirth with an excess of carbohydrates will lead to the appearance of fat folds;
• The advantage of the female body- stored fat with the right diet in combination with training will easily turn into muscles;
• The muscular corset is more developed in the lower part. Although the changes during drying will be seen better in the area of ​​​​the arms, face, waist, chest. Lastly, the relief will appear on the legs, hips.

Features of the diet for drying in men

Features of nutrition for a set of dry muscle mass for men:

Features of the male body determines testosterone, a hormone:

• Accelerates muscle growth.
• Affects protein synthesis.
• Affects the distribution of body fat.
• Slows down aging.

About 10 milligrams of the hormone is produced per day. You can increase its volume only with proper nutrition, a selected diet, and competent exercises. The use of hormonal drugs will increase endurance, increase muscle mass, but can lead to dysfunction of the male genital organ.

Conclusion

Given the regimen of the day, the frequency of food intake, its calorie content, the ratio of fats, proteins, carbohydrates, you can achieve a quick set of muscle mass.

• Have a good appetite- eat a lot, be attentive to the consumed products. The main thing is to eat more than spend. Take into account the number of calories spent on metabolism, intellectual activity.
• Eat quality food, don't skimp. We must not forget about health, chasing the perfect body.
• Training is only part of the success.
• Exercises to select only proven use the services of a coach. Suitable: bench press, deadlift, flexion-extension of the arms. The break between sets is 2 minutes.
• You don't have to stay in the same weight class all the time. We must always strive for new heights, better results.
• Rest constantly. By overloading the muscles, you can slow down the process of muscle recruitment. The body requires rest, a good night's sleep, daytime relaxation.

When starting a diet for weight gain, you need to be prepared for fruitful, productive work, learn how to eat right with PP and follow all the rules and advice.

Nutrition for muscle gain - the right ratio of nutrients for rapid muscle recovery after training and its further increase.

The question of an attractive figure for men is no less acute than for women. A beautiful slender body, toned muscles not only attract the attention of the opposite sex, but also indicate a healthy lifestyle. Regardless of the location of training, in the gym or at home, doing intense exercises for muscle development should not underestimate the importance of proper nutrition.

The growth of strength, the volume of muscle mass depends on the amount of energy expended and the correct use of "building materials" for its restoration.

Heavy physical exercise contributes to increased burning of carbohydrates and intense protein breakdown. As a result, in order to maintain good health and replenish the energy deficit, you need to follow sports nutrition based on the optimal ratio of BJU. If this expense is not compensated, the athlete's strength will decrease and he will begin to lose weight intensively.

Consider the basic rules that every athlete who wants to increase muscle must adhere to.

1. Burn carbs with exercise. A daily intake of 20% more than the daily calorie intake will ensure active muscle growth.
   To minimize the deposition of fat under the skin, carbohydrate shakes should be taken 2 hours before. before training and after 1.5 hours. after her.
2. Remember the fat-testosterone relationship. The exclusion of animal triglycerides from the athlete's menu will inevitably lead to a decrease in the production of the male sex hormone, which will negatively affect the development of muscle mass. In addition, a lack of fat reduces endurance by 10%, and the performance of an athlete by 12%. It also causes a drop in lactic acid during strength exercises, which is the main sign of the inefficiency of metabolic processes in the body: an increase in the proportion of harmful cholesterol, loss and inability to absorb vitamins and microelements.
   The daily intake of triglycerides for the intensive development of muscle mass is 80-100g.
   Exceeding this indicator by several times leads to the launch of the mechanism of subcutaneous fat deposition. Therefore, effective nutrition for muscle development prohibits the use of excessively fatty foods (salty snacks, chips, margarine, mayonnaise, crackers, smoked meats, spread).
3. Reduce cardio. To maintain endurance, strengthen the heart, it is enough to limit yourself to cycling or 1-2 runs per week for 30 minutes each. Neglect of this condition can lead to "burning" of the muscles.
4. Reduce the number of repetitions per exercise. The training program for gaining muscle mass is designed for no more than 50 minutes. In this case, it is important to perform up to 12 repetitions in one exercise. The number of approaches should not exceed 5 times.
5. Balanced diet (vitamins, minerals, amino acids, BJU).
   Ideal Nutrient Ratio for Muscle Gain:
   • fats (polyunsaturated fatty acids) - 10-20% of the daily diet;
   • carbohydrates (slow or complex) - 50-60%;
   • proteins - 30-35%.

   The lack of the required amount of useful organic substances in the diet leads to the fact that the body has nowhere to get the required amount of energy for building muscles.
   The daily diet of an athlete for muscle growth should consist of three full meals and two to three light snacks (fruits, nuts, protein shakes).

6. Not to starve. You need to eat for 1.5-2 hours. before classes, preferably carbohydrate foods and after 1 hour. after exercise. Otherwise, training on an empty stomach will lead to the fact that in order to compensate for the loss of energy, the body will begin to intensively burn the protein reserves necessary for muscle growth.
   When refreshing, it is important to control the amount of food eaten - do not overeat.
   After training, you can not remain hungry, you need to nourish the body with foods rich in minerals and vitamins. Banana, nuts, cottage cheese, protein shake, bun with milk, kefir, gainer, protein, sandwich with jam are suitable as a light snack. And after 1.5 hours. you need to eat well, preferably protein food, for recovery, muscle growth, otherwise depletion of the body cannot be avoided.
7. Drink plenty of fluids. The daily volume of water drunk during intensive training should be 2.5-3 liters. Lack of fluid leads to dehydration, a decrease in muscle strength by 20% and a slowdown in muscle growth.
8. Rest. The growth of muscle mass does not occur during a period of intense exercise, but during the rest of the body. Stretching and growth of muscles is carried out within 3-7 days. During this period, it is worth observing the diet and alternating load, rest.
   For beginners, the period of muscle recovery after strength exercises is 72 hours, for those who train - 36 hours.
   Healthy sleep should be at least 8 hours. in a day. It is important to avoid stress, as nervousness leads to an increase in cortisol levels in the body, due to which fat deposits and muscle loss occur. Failure to comply with the regime of rest and nutrition contributes to pumping up muscles without increasing volume.
9. Periodically change the training program (every two months). For example, introduce new exercises, take extra weight, change the number of repetitions.
10. Go to your goal. Don't wander around the gym doing nothing. To achieve the desired result, you need to concentrate on the exercise as much as possible.

Following the above key rules for gaining lean muscle mass is an effective path to a healthy, pumped body.

If you are overweight, it is important to lose excess fat before doing strength exercises to increase muscle. To do this, you need to take a course of weight loss. This is due to the fact that it is physiologically impossible to “pump” fat into muscles, contrary to popular belief. A protein diet will help solve this problem.

Importance of water and proper nutrition for an athlete

The key to quick muscle recovery after exercise is proper nutrition. An unbalanced diet nullifies the results of the training. The effectiveness of strength exercises depends on the literacy of the athlete's menu.

The benefits of proper nutrition:

• rapid muscle growth;
• increased productivity;
• the possibility of increasing the load during training;
• more endurance and energy;
• there is no glycogen deficiency in muscle tissue;
• improved concentration;
• constant stay of the body in good shape;
• elimination of excess body fat;
• insurance against the burning of protein reserves required for muscle development;
• no need to observe long breaks between workouts.

A properly designed nutrition program (see in detail) helps to squeeze out the maximum energy and strength to perform even the most difficult strength exercises.

Do not underestimate the importance of water during training, since it is 75% part of the muscles. During the period of sports, the athlete loses a lot of fluid (up to 300 ml in 50 minutes), which leads to dehydration. In order to prevent a violation of the water-salt balance and, as a result, an ineffective workout, it is important to drink a glass of water before starting it, then take several sips every 10 minutes.

The amount drunk directly depends on the season and the amount of sweat released. The hotter it is outside and the more sweating, the higher the level of consumption of purified non-carbonated water should be.

Signs of dehydration:

• headache;
• dizziness;
• fatigue;
• apathy;
• irritability;
• dry mouth;
• chapped lips;
• lack of appetite;
• feeling of thirst.

If at least one of the above symptoms occurs, you should immediately start drinking liquids.

During training, it is allowed to use freshly squeezed orange juice diluted with water in a ratio of 50% -50% or special protein shakes - BCAA amino acids, a gainer, which minimize the breakdown of muscle protein, promote energy generation, and bring the start of the recovery process closer.

Drug options: MusclePharm Amino 1, BSN Amino X. Immediately after the workout, you are allowed to drink milk, green tea, protein shake.

Consider, using the example of a man of athletic build, weighing 75 kg, the optimal ratio of BJU / calories per day needed to increase muscle mass.

Daily calorie intake

For muscle growth, it is important to meet the body's need for the required amount of energy. To do this, you need to calculate the daily calorie intake using the Lyle McDonald formula or use a specially designed nutrition calculator presented on the network. In this case, the obtained value should be multiplied by the energy reserve factor - 1.2, necessary for the development of muscles.

Daily calorie intake \u003d Weight, kg * K, kcal / per 1 kg of weight

The K coefficient depends on gender and the intensity of metabolic processes.

In our case, the calculation will look like this:

Daily calorie intake = 75kg * 35kcal = 2625kcal

Taking into account the correction factor for the energy reserve = 2625kcal * 1.2 = 3150kcal

Thus, when performing strength exercises, the diet for muscle development in a man weighing 75 kg should be 3150 kcal. Daily calorie intake in this volume, on average, will provide an increase in muscle mass by 2 kg. per month.

The lack of mass indicates a lack of energy and the need to include an additional 400-500 kcal in the diet for the day. If the weight gain exceeds 3 kg in 30 days, it is worth reducing the amount of calories eaten by 300-400 kcal.

As you can see, the athlete's nutrition schedule depends on the individual characteristics of the body and is subject to constant analysis and adjustment.

Body weight is taken into account without fat mass. For example, the “net kilograms” of an athlete with 95kg and 12% fat is 95-95*0.12= 83.6kg.

After determining the calorie content of the daily diet, we will consider the correct ratio of BJU, which make up the sports nutrition complex for muscle development.

The daily norm of carbohydrates - 5g / kg - 4 kcal / g, protein - 2 g / kg - 4 kcal / g, fats - the remaining, 1 g / kg - 9 kcal / g.

For a man weighing 75kg:

• proteins - 150g. - 600 kcal;
• carbohydrates - 375g. - 1500 kcal;
• fats - 115g. - 1050 kcal.

Daily protein intake

Protein is the most important building block for muscle growth. When doing strength exercises, it is important to ensure that a sufficient amount of protein is supplied to the body daily, based on the calculation of 1.5-2 g / kg of weight. Slow muscle growth indicates a lack of protein, in which case the rate should be increased to 2.5 g / kg.

The athlete's diet should be egg whites, cottage cheese with a fat content of 0-9%, fish, lean meats - beef, chicken breast, seafood. You can replenish the right amount of protein in the body of a bodybuilder who does not consume animal products by introducing herbal ingredients into the daily menu. Namely, soy milk, legumes (beans, lentils, peas), seeds, nut butter, nuts (almonds, peanuts, hazelnuts, cashews, walnuts, cedar, Brazilian, coconut, macadamia, pistachios). However, it is important to consider that a vegetarian diet slows down the process of building muscle, due to the lack of animal protein in the diet.

For maximum effect, immediately after training, you should drink a protein shake, since it is during this period that the body absorbs nutrients best.

As a result of intense exercise, micro-ruptures of muscle tissue often occur, their overgrowth occurs with the participation of amino acids and protein foods.

The optimal solution for a quick set of muscles is a combination of animal and vegetable proteins.

Despite the fact that the main building material of the muscles is protein, its use in excess of the calculated norm leads to an increase in the deposition of fat in the liver, increased excitability of the endocrine glands, the central nervous system, an increase in the processes of decay in the intestines, and an increase in the load on the cardiovascular system. Protein in excess will not be absorbed by the body and will not affect muscle growth.

Protein nutrition not only increases muscle volume, reduces body fat, but also makes the body of women and men more prominent.

Daily fat intake

Currently, most athletes are wary of triglycerides. However, there is no need to be afraid of fats, if they are used correctly (observance of the daily allowance), they do not transform into adipose tissue. At the same time, on the contrary, they will have a beneficial effect on muscle growth.

Namely, fats are actively involved in the production of hormones, which, in turn, are involved in building muscle. For the production of testosterone, it is important that the daily intake of triglycerides in the body is at least 15% of the total diet.

There are the following types of fats:

• useful (monounsaturated and polyunsaturated);
• harmful (saturated).

Monounsaturated triglycerides include: avocados, olives, chicken, olive and peanut meat. These products are a storehouse of healthy Omega 9 fatty acids, which speed up metabolism, stabilize blood sugar levels, and protect the heart from the harmful effects of blood pressure fluctuations.

Sources of polyunsaturated triglycerides (Omega-3.6) are: fish oil, cottonseed, soybean, corn, sunflower, linseed, rapeseed oils, as well as seeds and nuts. Fatty acids of this category improve the anabolic reaction of protein, insulin, increase efficiency, increase efficiency, which is especially important during heavy strength exercises.

Sports nutrition during a set of muscle mass excludes the use of saturated triglycerides, which are part of butter, palm, coconut, cocoa butter, lard, red meat, confectionery products.

This is due to the fact that the harmful fat molecule is completely saturated with hydrogen and contains “bad” cholesterol, which means it can provoke the development of obesity, heart disease, and diabetes. Therefore, the main sources of useful triglycerides in the athlete's menu are fatty fish, vegetable oils, and nuts. It is allowed to include milk 3.2%, cottage cheese, cheese 9% in the diet.

Daily intake of carbohydrates

The main source of energy is carbohydrates. Nutrition for gaining muscle mass involves taking 5g daily. organic compounds containing hydroxyl and carbonyl groups per 1 kg of own body weight.

The role of carbohydrates is to increase insulin/hormone levels in the body and help in tissue repair after exercise. In addition, they serve to transport nutrients directly to muscle cells.

The lack of carbohydrates in the athlete's diet causes apathy, weakness, reduced performance, unwillingness to continue training. Muscle development is impossible without the use of carbohydrates.

Depending on the rate of splitting, they are:

• fast (simple), it is preferable to use them an hour before, immediately after sports, as they are perfect for quickly restoring spent energy reserves;
• slow (complex), they should be eaten 2 hours before exercise.

Ingredients containing complex organic compounds over 50g. per 100g: beans, chickpeas, lentils, peas, buckwheat, rice, oatmeal, bread, pasta.

Slow carbohydrates should be included in the daily menu for gaining muscle mass for girls and guys, since they are the main source of energy not only for muscles, but also for the brain.

Products containing simple organic compounds in moderation - 20g per 100g: all sweet berries, fruits (most of all in persimmons, bananas, grapes, less - citrus fruits, apples), boiled potatoes, carbonated drinks (lemonade, Coca-Cola, Sprite, Fanta, Burn, Schweppes, Pepsi, Fruktime). The latter, in turn, should be discarded, since such drinks do not contain nutrients and do not satisfy hunger.

Products with a minimum carbohydrate content - 10g. per 100g: dairy products, fresh vegetables (eggplants, tomatoes, cucumbers, cabbage, carrots). In addition to enriching the body with healthy carbohydrates, they contain everything you need (vitamins, minerals, fiber) to improve the digestion of food in large volumes.

Thus, in the process of selecting the optimal ratio of BJU, it is worth, first of all, focusing on your own well-being. If during the period of strength exercises you experience a surge of energy by eating more carbohydrates than the daily norm “allows”, the amount of fat can be reduced to 0.8 g / kg.

The key to a successful workout is the athlete's well-being.

If apathy occurs during exercise, fats should be increased to 2g / kg, and carbohydrates should be reduced in direct proportion. Adjusting the nutrition scheme to the individual characteristics of the body will increase the effectiveness of staying in the gym.

A quick set of muscle mass is possible only if the following conditions are met:

• natural balanced nutrition;
• a healthy eight-hour sleep;
• properly selected set of strength exercises.

Violation of at least one of them leads to a decrease in the effectiveness of training and a slowdown in muscle development.

Building muscle is a long process that requires self-discipline in nutrition. Five meals a day every three hours is a reliable way to achieve the desired result.

The best nutrition for an athlete is fractional, it provides a systematic intake of food into the body in small doses, which helps to accelerate synthesis, improve protein absorption, metabolism, having a positive effect on muscle growth.

It is strictly forbidden to skip meals, starve or overeat. In the first case, separate nutrition will not bring the desired effect - the muscles will not increase in volume, in the second case, it will lead to excess weight gain and fat deposition under the skin.

Sample athlete menu for a day to increase muscle

Consider the options for each meal. Choose any of them, focusing on taste preferences and individual characteristics of the body (ectomorph).

BREAKFAST

1. Banana - 1 pc., Brown bread - 2 slices, scrambled eggs from two egg whites of one whole.
2. Pear - 1pc., Cocoa, oatmeal - 150g., Dark chocolate - 30g.
3. Apple - 1pc., milk, buckwheat porridge - 150g.
4. Yogurt - 100g., Hercules - 50g., Cottage cheese 9% - 100g.

SNACK #1 (pre-workout)

1. Kefir 0% or 1%, cheese - 50g, bread - 2 slices.
2. Black tea, low-fat cottage cheese - 200 g., Raspberry jam or honey - 4 tsp.
3. Unsweetened oatmeal - 150g, jam - 3 tsp, grapefruit - 1 pc.
4. Apple - 1 piece, nuts (assorted) - 40g, prunes, raisins, dried apricots, prunes - 80g.
5. Banana - 1pc., Protein - 1.5 scoops, rye bread - 3 slices, peanuts - 30g.

DINNER

1. Avocado - 150g. (half), boiled turkey fillet - 100g., unpolished rice - 100g.
2. Soup on beef broth - 200 ml, dried fruit compote, buckwheat - 100 g, chicken - 150 g, vegetable salad - 100 g.
3. Rice - 100g, milk 1%, turkey 150g or 2 whole eggs.
4. Carrot or orange juice, banana - 1pc, mashed potatoes - 100g, poultry meat - 150g.
5. Green tea, honey - 2 tsp, vegetable puree soup - 200 ml, fish - 200 g, rice - 100 g, grapes - 200 g.

SNACK #2 (immediately after workout)

1. Gainer + nuts - 40g., Dark chocolate - 50g.
2. Black tea, raspberry jam or honey - 5 tsp, low-fat cottage cheese - 200 g.
3. Banana - 2 pcs., Dark chocolate - 50g.
4. Milk, oatmeal - 150g.
5. Pineapple smoothie with chocolate chips, bread - 2 slices.
6. Apple - 1 pc., Egg yolks - 2 pcs, proteins - 4 pcs, almonds - 50g.
7. Dried fruits - 100g, nuts - 40g.

DINNER

1. Broccoli - 100g, boiled beef / chicken breast - 200g, rice - 100g.
2. Fruit drink from berries, egg whites - 5 pcs, vegetable salad - 150g.
3. Fish - 200g., green tea, orange - 1 pc.
4. Nuts - 50g, raspberry jam - 4tsp, low-fat cottage cheese - 150g.
5. Buckwheat - 100g, turkey - 200g, vegetable oil - 3 tablespoons, cabbage and carrot salad - 100g.
6. Mashed potatoes - 100g, veal - 150g, stewed vegetables - 100g, banana - 1pc.

The presented variations serve as the basis for compiling the menu for the week.

You can make changes to the nutrition plan: replace products with analogues according to BJU. To supply the athlete with strength, for 1 hour. pre-workout menu (snack number 1) are fast, slow carbohydrates. They are the main sources of energy. At the same time, proteins, saccharides (snack No. 2) will help to replenish the wasted strength and ensure muscle growth after exercise.

If the nutrition when gaining muscle mass is balanced and calculated correctly, the first results can be observed after 3 weeks.

If at the end of this period weight gain is not observed, carbohydrate intake should be increased by 50g. after training, at breakfast.

An example of nutrition (schedule) of a vegetarian athlete to increase muscle

BREAKFAST

1. Green tea, tofu cheese - 100g. bread - 2 slices.
2. Freshly squeezed juice from cucumber, green apple, cabbage, spinach, ginger, celery - 450 ml, protein shake from almond milk (1 cup), banana (1 pc.), soy protein (2 tablespoons) - 200 ml.

SNACK #1

1. Carrot casserole or syrniki - 150g, a mixture of nuts - 40g / peanut butter - 1 tbsp.
2. Pumpkin-almond oil - 2 tsp, oatmeal - 150g, tofu - 100g.
3. Protein bar - 1 pc., Apple-grapefruit cocktail.

DINNER

1. Vegetable soup - 250 ml, stewed zucchini, carrots, broccoli - 100g, soy meat - 150g, tempeh - 100g.
2. Burger with avocado and cheese - 1pc., cabbage salad with tomatoes - 150g., banana - 1pc., broccoli and spinach soup puree - 200ml., almond oil - 2tsp.
3. Kion rice - 100g, lentil and couscous salad - 100g, seitan - 50g, quinoa seeds - 1tsp, olive oil - 1tsp.
4. Pea soup-puree - 200 ml, cheese - 100 g, buckwheat porridge - 100 g, tomato and spinach salad - 100 g.

SNACK #2

1. Kefir, pumpkin or sunflower seeds - 80g, fruit jam - 5tsp, bread - 1 slice.
2. Dried fruits - 100g., Peanut butter - 1 tbsp.
3. Banana, almond milk and hemp protein shake with dark chocolate chunks.

DINNER

1. Flaxseed porridge - 100g, steamed pumpkin-carrot cutlets - 3pcs, berry smoothie or jelly, cabbage salad of tomatoes, walnuts - 150g.
2. Rice or mashed potatoes with cheese - 100g, boiled broccoli - 150g, avocado - 100g (half), tofu - 50g.

Vegetarian nutrition during the period of gaining muscle mass should be as balanced as possible. Animal proteins (fish, shellfish, eggs, meat) should be replaced with: tempeh, nuts, kefir 0%, fat-free cottage cheese, yogurt 2.5%, Mozzarella, Ricotta cheeses, soy products, tofu, legumes. However, do not overload the body with protein products. To increase the muscles, the daily protein intake is 2g / kg, to maintain - 1.5g.

For vegetarians, the ideal training regimen is intense but short (up to 30 minutes). This is due to the fact that long-term loads “use up” a large supply of protein, which is problematic to accumulate on plant products.

Age, gender, adaptation, the body's addiction to intense strength exercises, dietary disturbances, stress, nutrient deficiencies lead to slow progress and move away from obtaining the desired result. Special supplements will help to speed up the "build-up" of muscles, fill in the gaps in the athlete's diet and the lack of nutrients (minerals, vitamins, BJU, calories, amino acids).

The best basic sports nutrition for intensive muscle growth and health maintenance is glutamine, BCAAs, multivitamins, omega-3s. The protein did not fall into this category of fundamental components due to the content of sugar / lactose, which is unacceptable to consume during the drying period.

Consider the most popular sports supplements, how to choose them and how to use them.

1. Glutamine. It is the most abundant non-essential amino acid in muscle. Despite the fact that the human body produces it on its own, additional use of the supplement at night, after training, reduces protein loss, relieves pain, activates the protective properties of the body, stimulates the production of growth hormone, promotes fat metabolism, increases glycogen stores, neutralizes the toxic effect of ammonia, resists catabolic processes.
   Exercising in the gym, aimed at increasing muscle mass, increases the need for glutamine by 4.5 times, since during the period of intensive muscle development, its amount in the blood drops by 18%.
   The daily requirement of an athlete for amino acids is 5-7g. and depends on body weight. For a teenager, it does not exceed 3-4g.
   Natural sources of glutamine: eggs, spinach, parsley, fish, beef, milk, cabbage, legumes. You can make up for the lack of amino acids by including a sports cocktail in your home diet. Recipe: 10g. dissolve the powder in a glass of water.
   You need to take a glutamine drink three times: on an empty stomach, before bedtime, after a workout.
2. BCAAs are a group of three essential amino acids: valine, leucine, and isoleucine. The primary role of the supplement is to reduce the harmful effects of catabolism, which prevents muscle growth. In addition, BCAAs are the basis for protein synthesis and energy production. In the process of intense exercise in the gym, the athlete's body experiences an increased need for this amino acid. The lack of BCAAs leads to the fact that the body begins to destroy muscle tissue to make up for its deficiency, which is absolutely unacceptable.
   Products that include a complex of valine, leucine, isolecin amino acids - eggs, peanuts, tuna, beef, turkey, chicken, salmon.
   The daily requirement for BCAAs for an athlete to gain muscle mass is 10-20g, a single dose should not exceed 4-8g.
   If the above products are not used in sufficient quantities (the table of BCAA content, mg per 100g of the ingredient is presented on the network), the athlete's body begins to experience a deficiency of the nutrient. To fill the daily need for amino acids in the diet, you need to include a sports supplement. It is optimal to introduce it into the diet before training and immediately after it.
   To achieve the best effect, BCAAs are best combined with gainer, creatine, protein.
3. Omega 3. Useful unsaturated fatty acids improve blood circulation, brain function, reduce appetite, speed up metabolism, prevent muscle breakdown, have a general strengthening effect on the body, and have a positive effect on heart function.
   The main sources of omega-3 are tuna (0.5-1.6g per 100g), salmon (1.0-1.4g), mackerel (1.8-5.3g), halibut (0.4-0.9 ), herring (1.2-3.1), trout (0.5-1.6), flax seeds (22.8g), oat germ (1.7g), walnuts (6.8g), beans (0.6g.).
   Nutrition for gaining muscle mass for girls and guys should include 2-3g. unsaturated fatty acids.
   You can add omega 3 by consuming fish oil in capsules 2-6g. per day with food.
4. Gainer is a nutritional supplement for athletes, consisting of 60% carbohydrates and 35% protein. Some manufacturers (Weider, MuscleTech, Dymatize, Ultimate, API, Multipower, Prolab) add trace elements, glutamine, vitamins, creatine to the drink, which nourish the body, compensate for lost energy reserves, increase the anabolic effect, and improve the absorption of the drug.
   With a gainer, the athlete receives an additional amount of “building materials” necessary for muscle growth. It is easy to prepare a nutritious cocktail from the concentrate: it is enough to dilute 100g. powder in 300 ml of liquid (water, milk 0.5% or freshly squeezed orange, apple juice).
   You need to drink the drink in the morning, 30 minutes before and after class. It is allowed to drink a carbohydrate-protein cocktail at night an hour before bedtime. Budget nutrition for muscle growth consists of the following types of gainers: Super MASS Gainer, Anabolic Muscle Builder, Optimum Serious Mass, Up Your Mass, BSM True-Mass, Weider Mega MASS, which can be used as a partial replacement for the usual food.
5. Creatine is an organic compound that, when ingested, serves as a “fuel” for muscle contractions.
   Natural sources of the substance - cod (3g / kg), salmon (4.5g / kg), tuna (4g / kg), pork, beef (4.5-5g / kg), herring (6.5-10g / kg) , milk (0.1g/l), cranberries (0.02g/kg).
   Creatine increases strength, muscle endurance, quickly restores their energy potential. However, in order for it to affect athletic performance, you need to eat at least 5 kg of meat per day, which is quite problematic. You can saturate the body with an organic compound by taking a food supplement before, after training, 5 g each.
6. Protein is the fundamental low-cost nutrition for intensive muscle growth, which has the highest biological value. In addition to essential amino acids, the powder contains reducing impurities, micro-elements. It inhibits the synthesis of myostatin, stimulates muscle growth, increases energy production, inhibits catabolism, and burns fat.
   There are the following types of protein: vegetable - soy, animal - casein, whey, egg.
   The ranking of the most effective sports supplements is headed by whey protein, which, after entering the body, is quickly absorbed in the gastrointestinal tract, dramatically increasing the concentration of amino acids in the blood.
   For maximum effect, post-workout nutrition should consist of protein and BCAAs.
   In kind in 100g. The product contains protein in: meat (25-29g.), fish (21-22g.), cottage cheese (12g.), seafood (21-23g.), cheese (23-28g.), tofu (17g.), lentils (25g.), Buckwheat (12.6g.), Egg (6g.), Chickpeas (19g.), A glass of kefir and milk (3g.). The daily dose of protein during the period of muscle building is 2 g/kg of body weight. A single serving of a protein shake is 30g. powder for 250 ml of water, juice, milk.
   You need to consume a protein drink up to 5 times a day: in the morning, 1.5 hours before and immediately after training.

Despite the wide range of dietary supplements, for fast and safe muscle gain, it is important to ensure that 50% of the protein comes from food sources and 50% from sports supplements.

Often athletes who seek to develop muscles are faced with the problem of how to properly prepare food. Monotony in nutrition is a serious obstacle to the desired result. A diet for muscle growth should contain a lot of protein and complex carbohydrates.

You can diversify the athlete’s diet by introducing the following dishes from allowed products: cottage cheese muffins, cheesecakes, squid salad, protein, pea puree soups, scrambled eggs with vegetables, tuna, tofu, banana dessert, almond jelly, yogurt sorbet, veal liver under raspberry sauce, oat pancakes with pineapple, chicken sandwich, diet homemade cheese, seafood in sour cream sauce, grilled salmon, pike perch with horseradish, Italian scallops, shrimp with bell peppers. Recipes for these dishes are available online at the sports nutrition website http://sportwiki.to.

A balanced diet, a well-chosen set of strength exercises, drinking plenty of water, alternating the "training-rest" regimen are fundamental factors, the observance of which leads to a rapid set of muscle mass.

I am often asked how to create a diet for gaining muscle mass for bodybuilders. This article will help all athletes cope with this task.

Dreaming of building more muscle?

All you have to do is go to the gym, train to the point of exhaustion, come home, and carry on with your normal activities, right? If only bodybuilding was that easy.

Recovery, muscle growth and overall performance largely depend on nutrition. Without it, you will never gain an ounce of lean muscle.

So, if you really decide to become a true bodybuilder, you will have to change your lifestyle and make a mass-gaining nutrition plan.

Don't worry, it's not as difficult as it seems. We will provide you with detailed instructions on how to determine your nutritional needs to build a muscular body.

The nutrition of bodybuilders is constantly adjusted as muscle mass grows and training becomes more difficult.

If you're actively gaining muscle mass and/or spending more and more time in the gym doing strength training, you need to eat more. Conversely, with a loss of muscle mass and (or) a decrease in the intensity of training, the diet should be reduced.

So how do you know if you're gaining or losing muscle?

Elementary: by measurements. There are two very good remedies. The first is the good old bathroom scales gathering dust in the corner of your bathroom. You need to weigh yourself regularly to understand how the process of building the desired muscles is reflected on your body weight.

If the scale shows the same number over and over again (or even less), then it's time to figure out nutrition, and switch to a healthy high-calorie diet for bodybuilders.

What increases your weight: muscle or fat? If your stomach is growing, then obviously you are overeating. When trying to build muscle tissue, fat accumulation is an expected phenomenon (particularly with a high-calorie diet). But this process must be controlled so that the unfortunate fat is not deposited too much.

Another great tool for tracking your progress is a set of calipers (fat analyzers). Measuring the amount of body fat with them every couple of weeks will help you understand the essence of the phenomena occurring in your body. With a decrease in the amount of muscle mass, you should increase the calorie content of the diet. On the other hand, when the fat layer thickens, you need to eat less food. Every bodybuilder dreams of finding such a “golden mean”, when muscles grow, but fat does not.

Every good gym has a set of calipers. With their systematic use, you can easily determine all the processes that are happening in your body. When you calculate the total thickness of the fat layer in millimeters and weigh yourself, the percentage of body fat can be calculated from the table attached to the calipers.

Warning: tricky advice. The product of body weight in kilograms and percentage of body fat corresponds to the total amount of fat in the body. By subtracting this figure from your weight, you will find out your fat-free mass. In addition to muscles, this includes the weight of bones, internal organs, etc., but in our calculations we will take this value as an indicator of lean muscle mass.

The numbers you just got (body weight and fat-free mass) should be written down and saved. When you measure the next time, you will compare these results and be able to judge whether the percentage of fat has increased or not.

Over time, you will make sure that with an adequate nutrition and training program, your fat-free mass will increase and your body fat percentage will decrease. If nutrition is insufficient, you will notice the opposite trend, and you do not need it at all!

Subcutaneous fat calculation

An example of determining the parameters of subcutaneous fat and fat-free mass at a weight of 90 kg and 21% subcutaneous fat.

The next time you measure your body fat percentage, the fat-free mass should ideally increase, while the fat mass should remain the same or even decrease. This is what you should strive for. But sometimes the opposite happens: the dry mass decreases, and the amount of fat increases.

A decrease in fat-free mass is often associated with muscle loss due to insufficient nutrition that cannot cover the calorie expenditure during work or training.

What about those who train at home? In this situation, our old friends come to the rescue: scales and a mirror. Well, the one in which you admire yourself!

Scales should indicate weight gain. If this does not happen, you are most likely eating too little. When in the mirror you see a growing fat fold at the waist, then you have excessive nutrition.

How to make the right diet for bodybuilders? First, we must know the required number of calories per day. The level of calories required by our body at rest must be added to the calories expended on daily activities and sports.

It is still unknown when it is better to use creatine: before or after training. So we advise you to eat them at any time convenient for you.

Fish Oil Omega-3

Omega-3 fish oil is a great addition to your nutrition plan. The use of oily fish like salmon has proven to have a positive effect on the body. But because seafood is so expensive, it sometimes makes sense to get pure, concentrated fish oil in supplement form.

But how does the intake of omega-3 fatty acids affect muscle growth?

Fish oil has been found to improve joint stiffness, improve blood flow and promote recovery. And this provides increased productivity of training, and prolongs your sports career.

Thus, omega-3 fish oil as a dietary supplement to your bodybuilding diet is beneficial for your body and strength training.