All modern bodybuilding magazines are full of advertisements for various nutritional supplements. Lots of articles have been written about the different types of proteins that bodybuilders use to gain muscle mass. But you can achieve the same results without sports nutrition. The only thing that is needed for this is to choose the right training program and diet.
It is necessary
Diet guide, pen, notebook or text editor on the computer, calculator, kitchen scales
Instructions
Step 1
The first step is to find out how many calories per day you need to consume to gain muscle mass. To do this, multiply your weight by 40, the resulting figure will be the required amount of calories consumed. That is, if the body weight is 70 kg, then multiplying it by 40, we get 2800 kcal. Now, knowing the required caloric intake, we can calculate how much protein, fat and carbohydrates should be consumed. About 25-30% of your calories should be protein, 55-60% carbohydrates, and 15-20% fats. For example, let's take the following ratio: 25/55/20. With such a ratio, it turns out that 700, 1540 and 560 kcal will fall on protein, carbohydrates and fats. Knowing that 1 g of proteins and carbohydrates is equal to 4 kcal, and 1 g of fat is 9 kcal, we will continue our calculations:
700: 4 = 175g protein
1540: 4 = 385g carbohydrates
560: 9 = 62g fat.
Step 2
So the time has come to select the necessary food products and their quantity. It may seem at first that this is a difficult process, but in reality it is not. All that is required at this stage is a dietary guide, a kitchen scale (you can do without them, since almost all products in stores are already packaged by weight) and a notebook with a pen for writing. In order to make the transition to the necessary diet easy and not cause discomfort, it is better to carry it out gradually, for example, over a week or two. Choose a few days during which you write down everything you eat, and closer to bedtime calculate the calorie intake of food and the amount of proteins, fats and carbohydrates according to the scheme described above. This simple exercise will help you figure out what changes to make to your diet.
Step 3
It is worth remembering that not all proteins and carbohydrates are created equal. For breakfast and dinner, it is better to choose foods that will provide the body with nutrients for a long time. The source of such carbohydrates are various cereals and flour products, and proteins - meat, cottage cheese, and poultry. After training, to quickly replenish the body's energy resources, it is better to choose the so-called fast carbohydrates and easily digestible proteins. The source of the former will be all kinds of sweets and fruits, and the latter - fish, eggs and milk.
Step 4
It is also worth remembering that during the period of weight gain, you need to drink enough water (at least two liters per day). And completely eliminate the use of alcohol, which removes water from the cells, making them weak, which reduces the volume and strength of the muscles.
