Sports nutrition

Diet for gaining muscle mass

July 10, 2021 Willie Pep 0Comment

Most of the modern diets used in bodybuilding are not quite correct. This is due to the desire of each author to invent something new when creating their own diet, but in 99% of cases these innovations are completely absurd, and sometimes even harmful. Sophisticated cycling methods, preference for some specific foods, complexity in the preparation of products, ridiculous combinations — all these are attempts to bring something new to the dietetics of bodybuilding that attracts attention. If you are advised to eat horseradish with garlic, or use only a narrow range of products, for example, vegetables that have a purple color, etc., you can safely close this book or article.

Who is this diet suitable for?

This publication was prepared experts on the basis of modern data of dietetics and bodybuilding, as well as a rich successful experience of applying it in practice. Here is rather not even a description of some special scheme, but a compilation of effective principles of nutrition of a bodybuilder, regardless of the level of his professionalism and the state of muscle mass, which will allow you to understand the peculiarities of nutrition and make your own diet, with which you can strengthen your health and achieve maximum results in bodybuilding.

The diet described in this article can be observed for an unlimited period of time, does not have certain features of “entry” and “exit” from it. Remember that you need to increase and decrease the amount of food consumed (caloric content and volume) gradually, otherwise metabolic disorders and digestive disorders are possible. The body needs time to adapt to the new features of nutrition.

The main principle of gaining muscle mass

Muscle mass begins to grow only when the amount of incoming energy in the form of food exceeds the amount of energy consumed by the body. In addition, you need to remember that the body always tries to maintain homeostasis (the constancy of the internal environment), so you can increase the caloric content of the diet by 5, 10 and even 30%, while the weight will not change! Sometimes, in order to move the mass from the “dead point”, it is necessary to increase the caloric content of the daily diet by 50 or even 100%!

To determine the amount of food you need to gain muscle mass, you need to follow a simple method:

“Attention” Gradually increase the caloric content of the diet, until the weight gain begins to be 600-800 g per week. If the increase is less, then you need to eat more, and vice versa.

To do this, you need to weigh yourself at least once every three days. After a month, you will already be able to adjust your rate. Do not exceed the amount of increase of more than 800 g per week, otherwise your body will begin to store a lot of fat!

Fat control

Regularly monitor the percentage of body fat in the body. According to a 2015 study on 58 pairs of twins, the active formation of visceral fat dangerous for health in men occurs when 20.6% of the total amount of body fat is reached, and in women when 39.4% is reached. Therefore, with the accumulation of 15-20% of fat in men, it is necessary to stop weight gain and switch to a diet for relief with a gradual decrease in the level of fat to 10%, and then you can start a new cycle of weight gain.