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Diet for muscle gain

More experienced pitching themselves unable to choose for themselves the diet, change the time for convenience, based on their needs and requirements. In this article we will consider, that means proper nutrition to gain muscle mass and strength, that is necessary for this purpose, the order of the day. For beginners below is a diagram which must be exactly to apply to achieve the desired results:

— Lift 9:00

— Breakfast 9:30

— Snack 11:30

— Lunch 14:00

— Snack 16:00

Workout 17:30-18:15 (duration approximately 45 minutes)

Immediately after workout eat: fast proteins + simple carbs — 18:15

— Dinner 19:00

The snack — 21:00

At bedtime a light snack 23:00

The duration of sleep from 23:05 to 9:00. Can an hour or two sleep during the day, not hurt.

Should look like your schedule for a set of muscle mass and strength.

This General scheme, meant for all and not for a specific person.

Each person has individual data: genetic, anthropometric. Therefore, it is impossible to give specific recommendations, what is the amount of kcal needed per day. How much need to eat calories a day you will have to calculate based on his weight.

In this case, apply the formula:

WEIGHT (in kg) × 30 = ...Kcal

The resulting number shows your approximate number of calories that the weight was stable. If you want to gain muscle mass, you need more energy, and to do this, add another 500 calories per day.

Also need to consider who you are by the type of your physique. For example, if you ectomorph, you can easily add 1000 calories, and it will only benefit, but endomorph will immediately start to gain fat mass in this bust. Mesomorph and ectomorph add more 500 calories allowed, but endomorphs this is by no means impossible to do, as it is to body fat.

This was the information for reference, we will now give a specific example.

Suppose your weight is 75 kg.

75 x 30 = 2250

If you are ectomorph, freely add 500 Kcal, even more is possible, but less does not.

2250 + 500 = 2750 Calories a day.

This is your daily calorie allowance. Now you need to understand what it is and how to calculate products to get the essential norm of 2750 calories a day.

What foods to eat?

The following is the ratio of fats, proteins and carbohydrates, for proper muscle and healthy diet:

proteins 20-30%

— carbohydrates 50-60%

fats 10-20%

Thisproportion is perfect for a quick muscle growth, strength and health. And in order to properly establish such a proportionality of fats, proteins and carbohydrates, you must know how to distinguish the proteins from the carbs.

Carbohydrates

— quite fast carbs: sugar, honey, any dried fruit;

long carbohydrates: buckwheat, rice;

— slightly faster: pasta, potatoes, oatmeal.

Proteins

In food:

meat;

bird;

fish;

— eggs;

— cottage cheese;

milk.

In sports nutrition:

— casein protein (digested);

— whey protein, or amino acids (absorbed very quickly).

Power you can correct it. For example, instead of buckwheat to use rice cheese to replace the night's protein, or instead of eggs after a workout to take amino acids.

  1. In the morning, oatmeal or pasta (optional), and rice and buckwheat as the main source of energy (carbohydrates).
  2. Cheese, milk, meat and eggs as the main source of building material (protein).
  3. Fruits: pears, bananas, apples, etc. Vegetables: tomatoes, cucumbers, cabbage. In the winter, substitute canned seaming, use sauerkraut, pickled cucumbers and tomatoes, or tomato juice, as there is no other choice.

How to calculate the products (carbohydrates + proteins + calories)?

Of carbohydrate foods will use mostly buckwheat, rice, and sometimes oatmeal or pasta in the morning. Now let's calculate the content per 100 grams. dry weight without water, before cooking:

— buckwheat: 12 g protein + 61 g Carbs = 310 Kcal;

— Fig: 8 g protein + g carbohydrates 76 = 345 Kcal;

— oatmeal: 13 g. protein + Carbohydrate 66 g = 371 Calories.

Of protein foods will use meat, fish, poultry, eggs, cheese, milk. Below is the contents for 100 gr. product:

— poultry: protein 21 g. + 0.0 g. of carbs = 140 Calories;

— meat: 20 g. protein + 0.0 g of Carbs = 200 Calories;

— fish: protein 17 g. + 0.0 g carbohydrates = 75 Kcal;

— cheese: 16 grams protein + 2 grams of carbs = 100 Calories;

— milk: 1 liter – 28 g. protein = 580 Calories.

We now count the number of products per day (on the basis of this information):

Focus on protein and carbs separately, i.e. not counting carbohydrates of protein products and proteins from carbohydrates. Meat use chicken breast, although you could take other meat, only then will need to calculate.

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Protein:

— chicken breast = 400 g = 84 g. of protein = 560 Calories

— egg = 8 PCs = 48 g of protein = 500 Calories

— cottage cheese = 200 gr. = 48 g of protein = 300 Calories

— milk = 1-1.5 Cup = 200-300 grams = 120-220 Kcal

Total: 180 grams of protein + 1.480 Kcal.

Carbohydrate

— buckwheat 100g. = 60 grams. Carbs = 300 Calories

— boiled rice 200 gr. = 150 g of carbohydrates = 720 Kcal

— oatmeal 100 gr. = 66 carbs = 371 Kcal

Total: 276 g carbs + 1.391 Kcal.

Total: 180 grams of protein + 276 grams of carbohydrates = 2.871 Kcal.

Note that the calculation above is made for a weight of 75 kg, for which as mentioned, you need to eat 2750 Calories per day. You can even more, but nothing less. The basic plan is composed, typed 2.871 Kcal.

What and when to eat? (Exactly and clearly)

  1. Lift 9:00 – immediately after waking up you need to take a glass of water, and if you have amino acids, you can eat them. While the body is still not awake, in any case, don't go there, as your stomach and the whole body is still asleep. Wait a while, approximately half an hour.
  2. Breakfast 9:30 – oatmeal 100 grams + 1 Cup milk + one sliced banana, or a serving of pasta is durum (100 grams) + 30 whey protein with milk.
  3. Snack 11:30 — 50 grams of meat + vegetables + 50 grams of rice
  4. Lunch 14:00 – 100 grams of meat (e.g. chicken breast) + 100 grams of oats + vegetables.
  5. Snack 16:00 – 3 eggs (boiled) + 50 grams of rice + vegetables.

Preferably 30 minutes before workout (17:00) to consume 30 grams of whey protein if you have it.

Training from 17:30 to 18:15. Class time approximately 45 minutes.

  1. Eating after a workout 18:15 – eat fast proteins along with simple carbohydrates. Simple carbohydrates: chocolate, banana, Snickers bar, you can drink the sweet juice. In General, your choice + protein: amino acids or protein, but only for the sweet juice or milk. And you can just something of simple carbohydrates: banana, Snickers, or something else to your taste.
  2. Dinner 19:00 – 2 boiled eggs + 100 grams of rice + 150 grams of meat + any veggies.

Right after you finish eating, if you have to drink creatine 5 grams diluted sweet juice.

  1. Snack 21:00 — 3 boiled eggs + 50-100 grams of meat + vegetables.
  2. Snack 23:00 – bedtime consume 200 grams of cottage cheese or "night" protein 1 proportion: that is 30 grams.

Be sure to drink water half an hour after each meal.

In the way to look for a set of muscle mass and strength your daily diet.

As seen from the perspective of this scheme, we use a fractional power,that is 7-9 times a day. We also increased kcal per day, which is very good for mass, and the amount of fat in the diet decreased. Also, as can be seen from the plan, the carbs you need to eat more in the morning, and less in the evening. And proteins conversely, to take more in the evening and less in the first half of the day.

Everyone should pick up a set of products for themselves, on the basis of their body mass and benefits. This article specified a simple example of the power supply to ground so you can well understand that you need to take.

Don't forget – only the combination of the correct mode with the correct training will bring you a guaranteed effect.