Diet for a set of muscle mass

All Bodybuildersdream of beautiful relief muscles, but for this there are not enough activities in the gym, as, as you know, 70% of success depends on proper nutrition.

Special dietary requirements for muscle mass ^

A healthy diet for a set of muscle mass should consist of three elements:

• Proteins: strengthen muscle tissue, promote their rapid growth;
• Carbohydrates: give energy for exercise;
• Calories: promote accelerated muscle growth, but with an overabundance are deposited in fatty deposits.

Calculation of calories during a diet for a set of muscle mass should be done this way: the initial weight is multiplied by 30 and we get the number of calories that must be consumed per day. If the physique is of the lean type, then another 1000 kcal should be added.

Do not forget about the exercises: during the diet for muscle mass gain, emphasis should be placed on the deadlift, squats, squeezing on the bars, pull-ups and press.

What kind of diet is needed for a set of muscle mass

First and foremost, it should be high in calories and consist of 50% carbohydrates, 20% fat and 30% protein. Fast carbohydrates can be consumed only after training - this is the only time when they are useful, becauseincrease the secretion of anabolic hormone.

Such a balanced diet in the collection of muscle mass contributes to the earliest obtaining the desired result without harm to health and the use of protein complexes.

Which products for muscle mass should be in the diet:

• Kashi( rice, oatmeal, pearl barley);
• Meat;
• Fish;
• Vegetables;
• Berries;
• Lentils;
• Fruits;
• Boiled eggs;
• Soybean;
• Macaroni;
• Bananas.

Rules for a diet for gaining muscle mass:

• Food after a workout for muscle mass should consist of proteins and carbohydrates, it is advisable to consume a protein-carbohydrate cocktail "Geyer";
• Before going to the gym, only proteins and slow carbohydrates are allowed;
• You need to train yourself to eat often - 5-6 times a day, and also drink 2.5-3 liters of water over the same period.

Diet for muscle mass: menu and food features ^

Diet for muscle mass gain for men

To speed up the collection of muscle mass, you can take advantage of this sample menu:

• We have breakfast oatmeal with nuts,eating an apple;
• At lunch we eat vegetables, chicken fillets and potatoes;
• We bite cottage cheese and a banana;
• We dine with any vegetables, fish and rice;
• We snack with vegetable salad with tuna;
• We have dinner with a fruit salad.

Diet for muscle mass collection for women

The diet of men and women is practically the same, except for a lower caloric value:

• We have breakfast with a bun, eat stewed vegetables;
• At lunch we eat a bowl of oatmeal with dried fruits;
• We dine with lentil soup, chicken meat, pasta and vegetable salad, with compote;
• We have a salad of fruits filled with yoghurt;
• We have dinner with fish and vegetable salad, we drink tea;
• Before going to bed we drink a glass of yogurt.

Diet for muscle mass for girls

This diet is suitable for girls weighing not more than 50 kg:

• Drink a glass of water on an empty stomach;
• We are having lunch with dairy gerbera porridge and ginger tea;
• We ate lunch of vegetables, chicken breast and 100 g of boiled buckwheat for lunch;
• We have dinner with boiled rice, pollock and a glass of water;
• We snack a bucket of buckwheat and 200 g of water;
• We dine 200 g of cottage cheese with the addition of berries or fruits, drink water;
• For 1 hour before sleep, we drink 200 g of water.

Protein diet for muscle mass: menu

You can use the protein menu for no more than two weeks:

• We have breakfast with two egg whites, cottage cheese and tea;
• At lunch we eat a handful of nuts, drink a protein cocktail;
• We have dinner with bean soup, boiled meat and yoghurt;
• We snack a protein cocktail and fruit;
• We dine with boiled lentils, meat and buckwheat porridge.

Sports diet for muscle mass

There is another option for a fairly effective menu:

• 20 minutes before breakfast, drink a glass of water;
• We have breakfast with milk porridge and biscuits;
• At lunch we eat pork, baked potatoes and vegetables;
• We have dinner with soup, boiled pasta with meat, and tomato juice;
• We snack salad from seafood;
• We are eating cottage cheese with honey and nuts.

Ectomorph strain for muscle mass

With a lean physique, this diet should be used:

• We have breakfast oatmeal with milk, cottage cheese with berries, we drink tea;
• At lunch we eat a protein omelet, 100 g of nuts and a piece of meat;
• We have lunch with meat soup, vegetables and tea;
• We snack with yogurt and a protein cocktail;
• We have dinner with plov, vegetable salad, we drink tea with a bun.

Bodybuilder diet for muscle mass gaining

For the speedy development of muscles, the following menu is suitable:

• We have breakfast with curd casserole, pancakes and tea;
• Have a snack with fruit salad with nuts, drink a glass of kefir;
• Lunch rice with meat, raw vegetables and tea;
• We drink kefir and cookies for a mid-morning snack;
• We dine with lentil mashed potatoes, fish and vegetable salad.

A diet for lean muscle mass for vegetarians

For those who do not accept the use of animal proteins, there is a separate diet:

• We have breakfast with tofu cheese, tea with a sandwich;
• We have a snack with walnuts, carrot casserole;
• We have dinner with soup, soy meat and vegetables;
• We snack with fruit jam, kefir and seeds;
• We dine with vegan vegetarian cutlets, rice and jelly.

Diet for a set of dry muscle mass

To gain a dry mass, you need to increase the amount of protein:

• We have breakfast with milk porridge, milk with honey and a glass of juice;
• We bite with blueberry-honey yoghurt;
• We have lunch with chicken breast and vegetable salad;
• We snack a puree of whey protein and berries;
• We dine with fish steak, fried broccoli, beans and boiled rice.

Recipes for the collection of muscle mass

Recipe for cheese cakes:

• Mix the crushed banana, cottage cheese and flour;
• We make tortillas, fry in olive oil.

Recipe for protein soup:

• Chop the chicken fillet, put it in a saucepan, fill it with water;
• Boil for a quarter of an hour, chop the onions and greens, rub the carrots, place in broth 15 minutes before cooked.

Recipe for salad from squid:

• Cook squid and eggs, cut tomatoes, mix everything with canned corn;
• Solim, season with olive oil.

Results, testimonials and doctor's recommendations about proper nutrition for muscle mass gain ^

As a result of a diet for gaining muscle mass, athletes are able to achieve an increase in muscle volume and the normalization of metabolism, which has an important role in the process of shaping the figure.

Many trainers recommend using the diet until the result is achieved, but you need to clearly control your diet and prevent the appearance of fat deposits.

The correct way out after a diet for a set of muscle mass is to smoothly reduce the caloric value, while the protein in the diet should be in equal proportions with carbohydrates.

Reviews of the diet for gaining muscle mass of our regular readers are also very positive:

Alexander, 30 years old:

"I have been doing bodybuilding for a long time, and for myself I understood: the protein diet is best for the mass. At least, the result from it can be obtained faster than from other options. "

Maria, 28 years old:

" I was helped to get beautiful forms of a special diet for girls. For those who think that with the help of nutrition you can achieve the same bulk muscles as men, I will explain: this is impossible, because the muscle mass directly depends on the level of testosterone, which in the male is ten times higher than that of women. "

Galina, 33 years old:

"I work as a powerlifting trainer in a women's group, and I noticed that those who developed the menu on proteins strengthen their muscles much faster than those who use the diet with the advantage of carbohydrates."