I am often asked how to make a diet for recruitment muscle mass for bodybuilders. This article will help all athletes. to cope with this task.
Do you dream to build more muscle?
All you need for this: go to the gym, train until exhaustion, return home, and continue to engage in routine chores, right? If in bodybuilding everything was so simple.
Recovery, muscle growth and overall working capacity. Without it, you would never gain a gram dry muscles.
So, if you really decide to become a true bodybuilder, you have to change your lifestyle and set up a mass gathering plan nutrition.
Do not worry, it is not as difficult as it seems. We will provide detailed instructions for determining your needs for nutrition for building a muscular body.
- Determining calorie intake for bodybuilders
- Calculation of body fat
- Sample: Dinner
- Best Muscle Growth Products
- Bodybuilder Diet Food Supplements
- Whey Protein
- Creatine
- Omega 3 Fish Oil
Determining calorie intake for bodybuilders
Bodybuilders’ nutrition is constantly adjusted as they grow. muscle mass and training complications.
If you are actively gaining muscle mass, and (or) spend all more time in the gym for strength training, you need to eat more. And, conversely, with loss of muscle mass and (or) reducing the intensity of training, the diet should be reduced.
So how do you know if you are gaining muscle or losing?
Elementary: by measurement. There are two very good ones. facilities. The first is the good old floor scales dusting in the corner your bathroom. You need to weigh yourself regularly to understand how the process of building the desired muscles on weight is reflected your body.
If the balance shows the same number over and over again (or even less), then it’s time to deal with nutrition, and switch to a healthy, high-calorie diet for bodybuilders.
How does your weight increase: muscle or fat? If you If your stomach grows, then obviously you are overeating. In an effort to build up muscle tissue fat accumulation – an expected phenomenon (in particular, with high-calorie nutrition). But this process is necessary to control that fatty fat is not too deposited a lot of.
Another great tool to track your Progress is a set of calipers (fat analyzers). Measurement the volume of body fat with their help every couple of weeks will help understand the essence of the phenomena occurring in your body. At decrease muscle mass you should increase calorie intake. On the other hand, when the fat layer thickens, you need to eat less food. Every bodybuilder dreams of finding such a “middle ground” when muscles grow and fat no.
In every good gym you can find a set of calipers. With their systematic use, you can easily identify all processes in your body. When you calculate total fat thickness in millimeters and weigh the percentage of body fat can be calculated from the attached calipers table.
Warning: tricky advice. The product of body weight in kilograms per the percentage of fat corresponds to the total amount of fat in the body. Subtracting this figure from the indicator of your weight, you will know your fat free mass. In addition to muscles, this includes the weight of bones, internal bodies, etc., but in our calculations we will take it value for an indicator of lean muscle mass.
The numbers you just got (body weight and low fat mass), you need to record and save. Taking measurements the next time, you compare these results and you can judge whether the percentage has increased fat or not.
Over time, you will make sure that with adequate nutrition and training program your fat-free mass will increase, and the percentage of fat is reduced. If there is insufficient nutrition, you will notice the opposite trend, and you do not need it at all!
Calculation of body fat
An example of determining the parameters of subcutaneous fat and fat-free masses with a weight of 90 kg and 21 % subcutaneous fat.
| Sample indicator calculation subcutaneous fat | |
| Weight: | 90 kg |
| Fat percentage: | 21% |
| The calculations … | |
| Step 1. Weight x fat percentage = fat weight (kg)
(90 x 0.2 1 = eighteen .9 kg of fat) |
|
| Step 2. Weight – eighteen .9 = non-fat mass (90 – 18.9 = 7 1.1 ) (This figure is a common indicator fat free mass) | |
| Total we have | |
| Weight: | 90 kg |
| Fat percentage: | 21% |
| Total Fat: | 18.9 kg |
| Fat-free mass: | 71.1 kg |
The next measurement of the percentage of fat skim mass in Ideally, it should grow, and fat should remain the same or even to decline. This should be sought. But sometimes it happens the opposite: dry weight is reduced, and the amount of fat is growing.
A decrease in fat-free mass is often associated with muscle loss due to malnutrition not able to cover calorie consumption during work or training.
How to be the one who trains at home? In this situation to the rescue our old friends come: scales and a mirror. Well, the one in which you admire yourself!
Scales should indicate an increase in weight. If not happens, you are most likely eating too little. When in in the mirror you see a growing fat fold at the waist, then nutrition you are excessive.
How to make the right diet for bodybuilders? Firstly we should know the required number of calories per day. Calorie level necessary for our body at rest, it is necessary to summarize with calories spent on daily activities and activities sports.
Use the calculator on the link to calculate the daily calorie intake. As a starting point, we use the coefficient proteins, fats and carbohydrates (BJU) equal to thirty , twenty and 5 0% respectively. Please note that per 1 g of protein and carbohydrates accounts for 4 Kcal, and 1 g of fat contains 9 Kcal (which is quite a lot of).
For example: a calculator gave you an indicator of 2900 Kcal per day. Calculate the BZHU norm in the following way:
- Proteins: thirty % from 2900 = 870 Cal / 4 = 217 .5 g / day
- Carbohydrates: fifty % from 2900 = 14 50 Kcal / 4 Kcal = 362.5 g / day
- Fats: twenty % from 2900 = 58 0 Kcal / 9 = 64.4 g / day
So, now you know how many macronutrients are required to your body daily. Next, you need to determine the quantity meals per day, and calculate how much food (approximately) you will consume at a time.
Eat more often to provide a feeling of fullness, stimulate muscle protein synthesis by regular eating high protein foods, as well as make up for energy during the day.
For this you need to split the above grams macronutrients in such a quantity of servings that you are comfortable use and digest them, on average: 4-6.
Divide the above daily grams per serving by following formula:
- Total meals per day: 6 (values rounded)
- Proteins: 217.5 g / 6 = 36 g of protein per 1 meal x 6
- Carbohydrates: 362.5 g / 6 = 60 g of carbohydrates per 1 meal x 6
- Fats: 64.4 g / 5 * = thirteen g per 1 meal x 5 *
* Note: In post-workout meals, nutritious substances must be digested quickly, so in this case fat excluded, because it is able to slow down this process.
* Below you will see a list of the best products for your menu, contributing to high-quality recovery and muscle gain after training. For convenience, the figures are based on 28 g.
* For diet planning, review the tables below, and choose products to your taste for each meal in volume, necessary to achieve normal rates.
Sample: Dinner
(Required macronutrient composition: proteins – 36 g, carbohydrates – 60 g, fat – thirteen g)
| Product | Protein (g) | Carbohydrates (g) | Fats (g) |
| Beef (grilled fillet) 85 g | 27.9 | 00 | 8.4 |
| Brown rice (cooked) 170 g | 4.2 | 38,4 | 1,2 |
| Carrots (2 large) | 2.0 | 14 | 1,2 |
| Cabbage (57 g) | 0.8 | 3.2 | 00 |
| Green Beans (57 g) | 1,0 | 4.0 | 00 |
| Total: | 35 .6 | 60 | 10 .8 |
The table above shows that the performance of macronutrients is almost coincide with the recommended norm for one serving. You can eat and more (for extra energy) during major meals (breakfast, lunch and dinner). And, conversely, a portion of the second breakfast, afternoon snack and a night snack may be less. See by oneself.
Note that the proposed menu is a balanced combination of useful product groups including lean meat, three different types of vegetables and the best source carbohydrates, which supplies the body with energy.
Use the tables below to make the menu according to derived macronutrient standards. Over time, you will have it obtained without much difficulty. You will also learn to identify optimal serving size for all foods.
With your new nutrition plan, let your body adapt to him for a couple of weeks.
Depending on the observed results (too fast or slow weight gain, active accumulation of fat) can adjust the diet by increasing or decreasing calories diet.
Best Muscle Growth Products
Below is a list of the best products for bodybuilding and their macronutrient composition. With this information you can develop a balanced diet for bodybuilders according with your goals (muscle building, fat burning or maintaining current form).
Meat, fish, poultry (28 g)
| Product | Calories (kcal) | Protein (g) | Carbohydrates (g) | Fats (g) |
| Atlantic salmon | 56.6 | 7.7 | 0 | 2.4 |
| Bacon from the back (grilled) | 27.0 | 3.4 | 0 | 1.2 |
| Beef (low-fat minced meat) | 53 .0 | 8.0 | 0 | 2.1 |
| Beef (side-by-side) | 54.4 | 8.7 | 0 | 1.8 |
| Beef (grilled sirloin) | 64.0 | 9.3 | 0 | 2.8 |
| Beef (top side) | 54.7 | 9.9 | 0 | 1.5 |
| Som (fillet) | 46.6 | 8.0 | 0 | 1.2 |
| Chicken (breast) | 49.7 | 9.6 | 0 | 1.2 |
| Chicken (leg) | 23.6 | 3.7 | 0 | 0.9 |
| Chicken (thigh) | 33 .6 | 4.3 | 0 | 4.3 |
| Cod | 32.6 | 7.1 | 0 | 0.3 |
| Crab (Alaskan) | thirty .1 | 5.9 | 0 | 0.6 |
| Roast beef | 15.5 | 2.5 | 0.6 | 0.3 |
| Halibut | 43.5 | 8.4 | 0 | 0.9 |
| Ham (non-greasy, chopped) | 40.7 | 6.2 | 0.3 | 1.5 |
| Lamb (leg) | 63.7 | 8.2 | 0 | 3.7 |
| Pork tenderloin | 51.0 | 8.7 | 0 | 1.5 |
| Scallops | 27.3 | 5.2 | 0.9 | 0.3 |
| Shrimp | 30.8 | 6.5 | 0 | 0 |
| Tuna (bluefin, fresh) | 57.2 | 9.3 | 0 | 1.8 |
| Tuna (white, canned) | 39.8 | 8.0 | 0 | 0.9 |
| Turkey (breast) | 42.9 | 9.3 | 0 | 0 |
| Venison (tenderloin) | 46.3 | 9.3 | 0 | 0.6 |
Eggs and dairy products (28 g)
| Product | Calories (kcal) | Protein (g) | Carbohydrates (g) | Fats (g) |
| Egg (whole – 1 large) | 74 | 6.0 | insignificant. | 5.0 |
| Egg (substitute-50 ml) | 53 | 8.0 | insignificant. | 2.0 |
| Egg (white – 1 large) | 18.0 | 4.0 | insignificant. | insignificant. |
| Low fat whey (25 0 ml) | 98.0 | 8.0 | 12 | 2.0 |
| Ricotta cheese (partially low fat) | 38.3 | 3.1 3 | 1.3 | 2.2 4 |
| Yogurt (fat-free, without fillers) | 15.8 | 1.6 | 2.1 | insignificant. |
| Cheddar Cheese (reduced fat percentage) | 54.8 | 7.8 | 1.1 | 2.2 |
| Swiss cheese (low fat) | 56.0 | 8.9 | 1.1 | 1.1 |
| Skim milk (250 ml) | 86 | 8.0 | 12 | insignificant. |
| Curd (2%) | 25.0 | 4.0 | 1.0 | 1 |
Nuts, seeds, oils (per 28 g)
| Product | Calories (kcal) | Protein (g) | Carbohydrates (g) | Fats (g) |
| Almond | 183 | 6.7 | 6.7 | 15.6 |
| Almond oil (1 tbsp. L.) | 101 | 2.5 | 3.5 | 9.5 |
| Canola oil (1 tbsp.) | 124 | 0.0 | 0.0 | 14 |
| Flax seeds (1 tbsp. L.) | 59 | 2.3 | 4.0 | 4.0 |
| Olive oil (1 tbsp. L.) | 119 | 0.0 | 0.0 | 14 |
| Peanut butter | 96 | 4.0 | 3.0 | 8.5 |
| Peanuts (Roasted) | 186 | 7.8 | 6.7 | 15.6 |
| Walnuts | 207 | 4.5 | 4.5 | 21.2 |
Cereals, bread, pasta (28 g)
| Product | Calories (kcal) | Protein (g) | Carbohydrates (g) | Fats (g) |
| Bagel, without filling (1 small – 7 cm) | 190 | 7 | 37 | 1 |
| Barley groats (cooked) | 33.7 | 7 | 7.7 | 0.1 |
| Bran muffin (1 small) | 178 | 5 | 32 | 5 |
| Brown rice (cooked) | 31.1 | 0.7 | 6.4 | 0.2 |
| Corn tortilla (1) | 58 | 2 | 12 | 1 |
| Couscous (cooked) | 30.8 | 1 | 6.4 | insignificant. |
| Donut (1) | 134 | 4 | 26 | 1 |
| Flour tortilla (diameter 20 cm) | 146 | 4 | 25 | 3 |
| Macaroni (whole grains) | 39.3 | 1.4 | 8 | 0.2 |
| Oatmeal (cooked) | 17.2 | 0.7 | 3.0 | 0.2 |
| Rye bread (1 slice) | 83 | 3.0 | 16 | 1.0 |
| Yeast Bread (1 slice) | 88 | 3.0 | 17 | 1.0 |
| Spaghetti (whole grains, cooked) | 39.3 | 1.4 | 8.0 | 0.2 |
| Wheat germ (1 tbsp) | 26 | 2.0 | 4.0 | 0.5 |
| White rice (cooked) | 31 | 0.6 | 6.8 | insignificant. |
| Whole Grain Flakes | 84 | 2.0 | 21.4 | 0.9 |
| Whole Grain Crackers (5) | 90 | 2.0 | 14 | 3.0 |
| Wholemeal Bread (1 slice) | 73 | 3.0 | 13 | 1 |
| Wholemeal Pitta (1) | 170 | 6.0 | 35 | 2.0 |
| Whole Grain Pretzel | 115 | 3.3 | 21.4 | 0.9 |
| Black rice (cooked) | 28.1 | 1.1 | 5.9 | 0.1 |
Fruit (28 g)
| Product | Calories (kcal) | Protein (g) | Carbohydrates (g) | Fats (g) |
| Apple 1 (avg.) | 72 | insignificant. | 19 | insignificant. |
| Apricot (3) | 50 | 2.0 | 12 | insignificant. |
| Avocado (1/4) | 80 | 1.0 | 4.0 | 7.0 |
| Banana (1 medium) | 105 | 1.0 | 30 | insignificant. |
| Blueberries | 50.6 | 0.1 | 3.9 | insignificant. |
| Cantaloupe | 9.4 | 0.1 | 2.2 | insignificant. |
| Cherry (sour) | 14 | 0.3 | 3.4 | insignificant. |
| Grapefruit (1/2 Med.) | 41 | 1.0 | 10 | insignificant. |
| Grape Juice (100 ml) | 45 .2 | insignificant. | 19 | insignificant. |
| Grapes (seedless) | 20 | 0.1 | 5.4 | insignificant. |
| Melon white (cubes) | 10 | 0.1 | 5.4 | insignificant. |
| Mango (diced) | 18 | 0.1 | 4.7 | insignificant. |
| Nectarine (1 medium) | 60 | 1.0 | 14 | insignificant. |
| Orange Pointed (1) | 69 | 1.0 | 18 | insignificant. |
| Orange juice (100 ml) | 44.8 | 0.8 | 26 | insignificant. |
| Papaya (diced) | 10.9 | 0.1 | 2.8 | insignificant. |
| Peach (1 medium) | 38 | 1.0 | 9.0 | insignificant. |
| Pear (1 medium) | 96 | 1.0 | 26 | insignificant. |
| Pineapple (diced) | 13.3 | 1.0 | 20 | insignificant. |
| Plum (1) | 30 | insignificant. | 8.0 | insignificant. |
| Raisins | 86.3 | 0.7 | 23 | insignificant. |
| Raspberry | 14.3 | 0.4 | 3.3 | 0.1 |
| Strawberry | 9.1 | 0.1 | 2.2 | insignificant. |
| Watermelon (diced) | 8.5 | 0.1 | 2.2 | insignificant. |
Legumes (28 g)
| Product | Calories (kcal) | Protein (g) | Carbohydrates (g) | Fats (g) |
| Moon beans (baby) | 33.8 | 2.0 | 6.1 | insignificant. |
| Black beans | 36.8 | 2.3 | 6.5 | insignificant. |
| Chickpeas | 46.9 | 2.4 | 8.0 | 0.7 |
| Common Beans | 34 | 2.4 | 8.0 | insignificant. |
| Lentils (cooked) | 32 | 2.5 | 5.6 | insignificant. |
| Tofu (raw) | 45 | 4.9 | 1.1 | 2.5 |
| Soya beans (cooked) | 79 | 6.8 | 6.2 | 3.1 |
| Peas (cooked) | 32.4 | 2.2 | 5.8 | insignificant. |
Vegetables (28 g)
| Product | Calories (kcal) | Protein (g) | Carbohydrates (g) | Fats (g) |
| Artichokes (1 medium) | 60 | 4.0 | 13 | insignificant. |
| Asparagus (4 large pods) | 16 | 2.0 | 3.0 | insignificant. |
| Eggplant (diced) | 7.0 | insignificant. | 1.4 | insignificant. |
| Beets (sliced, cooked) | 2.35 | 0.8 | 2.8 | insignificant. |
| Broccoli (inflorescences, raw) | 7.7 | 0.6 | 1.2 | insignificant. |
| Brussels sprouts | 10 | 1.2 | 2.0 | insignificant. |
| Pumpkin butternut | 11.5 | 0.3 | 3.0 | insignificant. |
| Cabbage (Shredded) | 6.8 | 0.4 | 1.6 | insignificant. |
| Carrots (1 large) | 30 | 1.0 | 7 | insignificant. |
| Cauliflower | 7.0 | 0.5 | 2.0 | insignificant. |
| Chinese cabbage (cooked) | 3.3 | 0.5 | .05 | insignificant. |
| Kale (chopped) | 1.6 | 0.1 | 0.3 | insignificant. |
| Corn, Grains | 22 | 1.0. | 5.0 | 0.3 |
| Zucchini (chopped) | 5.0 | 0.4 | 0.9 | insignificant. |
| Cucumber (sliced) | 4.3 | 0.2 | 1.0 | insignificant. |
| Garlic (1 clove) | 5.0 | insignificant. | 1.0 | insignificant. |
| Green beans | 3.7 | 0.5 | 2.0 | insignificant. |
| Green peas (raw) | 24 | 1.6 | 4.3 | insignificant. |
| Kale Cabbage (Shredded) | 6.5 | 0.6 | 1.5 | 0.2 |
| Mushrooms (sliced) | 6.0 | 0.8 | 0.8 | insignificant. |
| Onion (chopped) | 11.5 | 0.3 | 2.8 | insignificant. |
| Bulgarian pepper (green, chopped) | 5.6 | 0.2 | 1.3 | insignificant. |
| Potatoes (1 medium) baked | 161 | 4.0 | 37 | insignificant. |
| Potato (boiled) | 24 | 0.0 | 6.0 | 0.0 |
| Potato (mashed milk) | 23 | 1.0 | 5.0 | 0.0 |
| Pumpkin (fresh) | 5.6 | 0.2 | 1.2 | insignificant. |
| Romaine Salad (Shredded) | 6.2 | 0.6 | 1.2 | insignificant. |
| Spinach | 7.0 | 1.0 | 1.0 | insignificant. |
| Sweet Potato (1 medium, baked) | 103 | 2.0 | 24 | insignificant. |
| Tomato (1 large) | 33 | 2.0 | 7.0 | insignificant. |
| Tomato juice (100 ml) | 16 | 0.8 | 4.0 | insignificant. |
Bodybuilder Diet Food Supplements
To create a nutrition program for gaining muscle mass, sometimes it is necessary to add sports supplements to the diet, because It’s easy to get all the nutrients you need and calories from foods alone.
You may not have enough time to prepare large portions. food between workouts and work.
If it’s hard for you to eat the right amount of macronutrients, There are several nutritional supplements that will help you on your bodybuilding path.
Whey Protein
Get the recommended amount of protein (1.2-2.4 g / kg) solely from food is not always easy. Therefore, for If you want to supplement your diet with sports nutrition, choose whey protein. He quickly gained unheard-of popularity among bodybuilders and athletes (and indeed in the entire fitness sphere as such), and for good reason.
Whey protein is called milk protein isolated from serum. It is a source of complete, fast-digesting protein with optimal amino acid composition. It is great for use after training or in the morning for breakfast.
There are three types of whey protein: isolate, concentrate and hydroisolate.
Whey isolate is considered the purest form of whey. protein. It includes 90-95% whey protein (one of the most high protein supplements). Concentrate contains less protein (25-89%), making it a less pure kind of whey protein. Last but not least waterproofed saturated with a protein whose long chains during fermentation collapsed and became shorter, which increased digestibility squirrel.
Finding a nutritional supplement for better recovery after training and increasing protein intake, we recommend staying on quality products from proven and reliable brand.
Creatine
Creatine is an organic compound that, after ingestion is converted to creatine phosphate, which in its the turn is transformed into a substance called adenosine triphosphate (ATP), which supplies muscles with energy.
It can be produced by the body, but can also be found. in high-protein foods: meat and fish. Creatine along with fish and meat will be a great addition to your bodybuilding diet. It stimulates the growth of strength and stamina and a set of lean muscle mass.
This supplement is very convenient to take: you can mix it into your pre- or post-workout shake, smoothie or even a glass of fruit juice.
Read more: how to take creatine.
It is still unknown when it is better to use creatine: before or after the training. So we advise you to reinforce them at any the time which is convenient for you.
Omega 3 Fish Oil
Omega 3 fish oil is a great addition to your plan nutrition. Eating oily fish like salmon has proven positive effect on the body. But due to the high cost seafood sometimes it makes sense to get clean, concentrated fish oil in the form of nutritional supplements.
But how does the intake of omega-3 fatty acids affect growth muscle?
It has been found that fish oil fights stiffness joints, improves blood flow and promotes recovery. And this provides increased training productivity and extends your sports career.
Thus, omega-3 fish oil as a dietary supplement to your bodybuilding nutrition has a beneficial effect on your body and strength training.