The importance of proper nutrition cannot be overemphasized. Arm yourself scientific knowledge to help you build muscle mass!
If your goal is to build a big, strong and relief muscles, then no training methods of the world to you will not help without proper nutrition in proper amounts. Organism needs nutrients to recover and grow after training sessions. Simply put, if you want to build muscle and force, then you must eat.
Our nutrition program is effective, progressive and easy to application. It draws on recent research in the field of dietetics, and is the perfect complement to our training science-based programs. This nutrition plan for gaining muscle mass will help you become bigger without gaining excessive amount of fat.
The problem of many people who are “on the mass” is in the negative effect of body fat on insulin sensitivity, which slows down muscle growth masses. Our diet will help to avoid this. She lets you gradually increase the amount of calories consumed so so that the body has time to adapt to them. I.e you will not have problems with metabolism and excess fat sediments.
“Никакие тренировочные методики мира вам не помогут безправильного питания в должных объемах”.
Content
- Making up a basic bodybuilder diet
- Increase calories
- Squirrels
- Fats
- Carbohydrates
- Starchy carbohydrates
- Fruits and vegetables
- Nutrition plan
Making up a basic bodybuilder diet
Let’s start by creating a basic diet. because of individual differences in metabolism and activity level of every person I prefer not to use equations for calculating calories. Instead, I find it more efficient to start with determining the amount of calories you are currently consuming, and gradually adjust it.
This program requires you to track the exact amount calories and macronutrienes over the next 6 weeks. If a this approach is new to you, look for information about it in Internet and take the time to study it.
If you don’t know how many calories you consume, keep a diary. or use special programs to record everything you eat the diet for the first 3 days. Some application for smartphones will help you calculate the average calorie intake for this period.
To speed up the process of gaining muscle mass, you will need add 300 kcal to the baseline intake. During the next 2 weeks, monitor body weight, measuring the chest, neck, hands etc. Also track fat levels with a caliper and be guided by the following principles:
- If you are gaining weight without excess fat, add another 300 kcal to the daily diet.
- If weight gain does not occur, add 500 kcal.
Repeat this process every 2 weeks, adding more and more more calories.
Increase calories
Bodybuilder Diet Calorie Guide To speed up muscle gain, add 300 calories to your basic diet. Keep track of your weight for two weeks, measure the amount of fat and muscle. If you have gained weight, do not due to fat, add an extra 300 calories. If you are not gain weight, add 500 calories.
Once your calorie intake increases, you will begin to gain fat. What to do in this case? You can choose one of 2 options.
First, stop adding calories. However i like One way I learned from Lane Norton. He recommends add significantly less calories. Therefore we will every 2 weeks add a total of 50 kcal to your daily diet.
They will be burned in the process of daily activity, but for a couple months of this practice, your body will receive the number of calories which he needs to build muscle.
Distribute these calories in 3-4 doses, consuming them approximately every 4 hours. Make the portions the same to simplify the task. in size, with the exception of post-workout meals. is he should contain about 20% more calories compared to the rest.
What kind of calories should be consumed? Let’s figure it out!
Squirrels
Consume protein at a rate of 1.5-2 g per kilogram of body weight per over the next 6 weeks. This is significantly less than consume some bodybuilders. And one more tip – buy high quality products.
Why so few? Studies show that when consumed 1.5 g of protein per kilogram of body cape begins muscle growth. In our In the program, we try to optimize protein intake. I think, that if you consume high quality protein, then in it surplus is not necessary.
Distribute protein evenly between meals. In each of There should be at least 30 g of protein. Also use various it sources. Here are a few of my favorites:
- Chicken thighs
- Chicken breasts
- Turkey breast
- Salmon
- Mussels
- Tuna
- Shrimp
- Lean beef
- Pork tenderloin
- Chicken sausages
- Turkey bacon
- Eggs
- Whey Protein
- Casein protein
- Greek yogurt
- Cottage cheese
Fats
Dietary fat performs several important functions. First of all, It provides a concentrated form of energy. Some fats also affect hormone production. To maintain health and growth over the next 6 weeks of intense workouts you should consume enough fat.
Once you have a basic calorie level, calculate your fat intake so that it occupies about 30% your diet. Further, this percentage will increase. When you will increase calorie intake, then for every added 300 kcal should account for 150 kcal coming from fats. In 1 g of fat, 9 kcal, so with every 300 kcal should 15-17g of fat is added. With an increase in diet by 50 kcal add about 5 g of fat.
Unlike protein, which is consumed throughout the day. remains more or less constant, fat intake should be inversely related to carbohydrates. In other words, if you eat carbohydrate-rich foods you should lower fat intake, and vice versa.
There are 3 main types of fat: polyunsaturated, monounsaturated and saturated fats. Do not focus on one of them, consume various types of fats. Here Some of my favorite sources:
- Olive oil
- Canola oil
- Avocado
- Almond
- Walnuts
- Pistachios
- Macadamia nuts
- Butter
- Coconut oil
- Linseed oil
- Cheese
Carbohydrates
The last of the macronutrients, around which, perhaps, more all the confusion. To get the most out of the various types calories, I divide carbohydrates into 2 groups.
-
Starchy carbohydrates
The following foods are quickly digested and contain a large number of calories:
- Ordinary potatoes
- Sweet potato
- Quinoa
- Rice (white or brown)
- Germinated bread
- Tortilla
- Kamut
-
Fruits and vegetables
Fruits and vegetables are rich in dietary fiber and digested. slower. They contain less carbohydrates and less calories. I also included beans in this list. So, the second group includes following products:
- blueberries
- Raspberries
- Strawberries
- The apples
- Oranges
- Pears
- Spinach
- Cabbage
- Broccoli
- Cucumbers
- Pepper
- Brussels sprouts
- Lettuce and greens
- Green beans
- Carrot
- Chives
- Mushrooms
- Bulb onions
- Tomatoes
- Lentils
- Black beans
- Beans
- Chickpeas
Incorporating these foods into your daily diet is very just. In a few general rules that I adhere to carbohydrate intake:
- Eat fruits and vegetables with every meal.
- Eat starchy carbohydrates for breakfast and immediately after workout.
- In those meals where there are no starchy carbohydrates, consume more fats, as well as fruits and vegetables.
The amount of protein will remain unchanged. Other calories will be distributed between fats and carbohydrates.
In 1 g of carbohydrates, about 4 calories. This means that with increasing the diet by 300 kcal, you add 35-40 g of carbohydrates. With the addition of 50 kcal, 12 g will be in carbohydrates.
Nutrition plan
Now you know how to prioritize and allocate calories and nutrients in your diet. Now let’s on example, calculate the approximate nutrition plan.
For a man weighing 80 kg, the program will look like this:
- Basic diet: 2700 kcal
- Basic Protein Level (2g / kg): 160g (720 kcal) *
- Base Fat Level (30% of all calories): 90g (810 kcal) *
- Baseline Carbohydrate (Remaining Calories): 229g (1170 kcal) *
* calculated on the basis of the basic diet and body weight.
| First meal | |
|---|---|
| Cereals | ¾ cup |
| Apple | 1 pc medium size |
| Whole egg | 2 pcs |
| Egg white | 5 pieces |
| Second meal | |
|---|---|
| Whey Protein | 1 stingy |
| Walnuts | 1/3 cup |
| Blueberries | 1-1 / 2 cups |
| Skimmed milk | 220 ml |
| Third meal | |
|---|---|
| Salmon | 110g |
| Lentils | 1/3 cup |
| Olive oil | 1 tbsp + 2 tsp |
| Broccoli | 3 cups |
| Alternative third meal menu |
|---|
| Salmon, Brown Rice and Asparagus |
| Before training | |
|---|---|
| Whey Protein | 25g |
| BCAA | 10g |
| Carbohydrates | 50g |
| After workout | |
|---|---|
| Sweet potato | 1 pc medium size |
| Brown rice | 1-1 / 4 |
| Black beans | ½ cup |
| Avocado Puree | 4 tbsp |
| Shrimp | 170g |
Source:
http://www.bodybuilding.com/fun/built-by-science-nutrition.html