- The principle of gaining muscle mass is that every day you should receive more energy than you spend. Energy is considered in kilocalories. To achieve the goal, I recommend the first time to carefully consider the number of calories that comes from food. It’s easy to find out the number of calories you need to gain muscle mass: just multiply your weight in kilograms by 35-40. Focus on the result.
Pay attention to the quality of calories. If you want to gain muscle mass without excess fat, monitor the ratio of proteins, fats and carbohydrates in your diet.
Roughly the numbers look like this: 20-25% calories should fall on protein , 20- 30% - for fats and 55-60% for carbohydrates .
For example, a 30-year-old man weighing 70 kg, who has no health contraindications, plans to gain muscle mass. Above, I gave the proportions as a percentage, now we will calculate in grams.
For muscle gain, it is optimal to adhere to such numbers: 2 g of protein, 1 g of fat and 4 g of carbohydrates per kilogram of body weight . We get 140 g of protein, 70 g of fat and 280 g of carbohydrates - and 2310 kcal per day. If progress is not observed, you need to review the training process, restore or increase calorie intake due to fats and carbohydrates.
In terms of diet, there are no fundamental differences between men and women. It’s important to just count calories.
Due to the high level of testosterone in men, muscle growth is faster. Women can also gain muscle mass. It is necessary to take into account individual characteristics - for someone, a set of muscle mass is easier, for someone more difficult.
Healthy eating. Try to limit food products - semi-finished products, sweets, fast food.
The diet should be monolithic and clean.
Proteins : chicken breast, turkey, lean beef, fish, eggs, cottage cheese, legumes (beans, chickpeas, lentils).
Carbohydrates : any cereals, bread, fruits, berries.
Fats : nuts, fish oil, olive and butter.
Do not forget about fiber and vegetables in large quantities.
Avoid confectionery, flour and products containing trans fats if you want a pronounced relief. These foods lead to the accumulation of fat.
Frequent meals. Your calorie content will be high, so for good digestion I recommend eating more often than usual. Optimal - 4-5 times a day.
Water. Try to drink more water - about 1 liter for every 30 kg of your weight.
Breakfast: 80 g of oatmeal + 3 eggs + 1 apple;
Snack: cottage cheese 200 g + 1 banana;
Lunch: 100 g buckwheat + 200 g chicken breast + 50 g nuts;
Snack: protein bar + cappuccino;
Dinner: 100 g pasta + 200 g veal.