Diet at a set of muscle bulk for men"

Diet at a set of muscle bulk for men"

If the man is faced by the purpose — a set of muscle bulk, then for its achievement there will be no enough occupations alone in halls. It is necessary to make in addition under itself the menu. How to make it and that should be considered you learn from article.

Proper correlation I WATCH

The balanced food — guarantee of positive changes. For normal functioning proteins, fats and carbohydrates are required, and from in what ratio of substance will get to our organism, the quality of its work depends.

Those who seek to gain weight have to make the daily diet so that was present at it:

  • proteins — 25–20%;
  • fats — 10–20%;
  • carbohydrates — 55–60%.

It is also necessary to consider number of the calories getting with food. For their calculation it is possible to use a formula: 10 x (weight) + 6.25 x (growth) - 5 x (age) + 5. The received result will indicate number of calories which the organism needs at normal functioning.

Whether you know? Hormone of a stress is kataboliky: it does not allow muscles grow therefore after the trainings it is very important to relax.

Besides, it is necessary to consider the activity. For each degree of "load" there is the coefficient:

  • you move a little — 1.2;
  • one-two occupations a week — 1.275;
  • three-five occupations — 1.55;
  • five-seven occupations — 1.725;
  • wearisome physical work or not one training in a day — 1.9.

Having increased the number received in a formula by the coefficient corresponding to you, you will understand what number of calories needs to be absorbed in a day to support weight. To this size add 15–20% (smaller number when weight comes easily, bigger — badly and slowly). New size will reflect number of the calories demanded for gain of mass of muscles. Now it is necessary to calculate the number of calories which needs to be received from three substances (/s). Here it is necessary to be guided by the fact that 1 g of proteins and carbohydrates is 4 calories, and 1 g of fat — 9 calories. Now the size which corresponded to number of the calories necessary for a set of weight should be increased by amount of the proteins, fats and carbohydrates taken in a decimal look serially.

To divide the received results into 4 and 9. Final three numbers will indicate that how many grams of each of substances (/s) need to be used in day.

Whether you know? The less portion of protein which you used for once the better it will be acquired by an organism.

That it was easier to understand how to calculate a necessary ratio I WATCH also calories, review an example. Let's take a certain person of age of 30 years with growth of 1.75 m and weighing 70 kg. Let's use the very first formula:

(10 x 70) + (6.25 x 175) - (5 x 30) + 5 = 1648.75 kcal.

Let's round number: 1649 kcal are necessary for our athlete in day. Now we learn the number of calories which will be necessary to keep initial weight. Let's assume that the athlete has 3 occupations a week, then:

1649 x 1.55 = 2555.95 kcal. Let's round: 2556 kcal.

Further we learn how many it is necessary for a set of weight. Let at our athlete the weight come easily. We receive:

2556 + 15% = 2556 + (2556 x 0.15) = 2939.4 kcal. Last stage: definition of number of calories which need to be received from I WATCH. Let's take a ratio / at on a minimum — 25/10/55. It turns out:

  • 2939.4 x 0.25 = 734.85 kcal;
  • 2939.4 x 0.1 = 293.94 kcal;
  • 2939.4 x 0.55 = 1616.67 kcal.

We round and transfer to grams:

  • 735: 4 = 183.75 g (proteins);
  • 294: 9 = 32.7 g (fats);
  • 1617: 4 = 404.25 g (carbohydrates).

Learn how to accept a geyner for a set of weight.

Meal frequency

The total number of calories should be broken into five-six meals. Gaining weight, you have to remember that hunger is your enemy, however consumption of food with a great effort will also not bring benefit. Therefore do not eat with a great effort and if you feel hungry — satisfy it that energy was not scooped from muscle tissue. It is very important to sate an organism before occupations that forces on performance of exercises appeared. Have a bite in 60 minutes prior to occupations, having absorbed fast and slow carbohydrates. After classes the organism also needs feed therefore at having a snack it is recommended to rest lightly upon carbohydrates and proteins.

In three-four hours up to one dream better to eat more proteinaceous food, than containing plain carbohydrates because they are transferred to undesirable fat deposits.

Important! 70% of your menu have to occupy high-calorific products, otherwise your digestive system will test overload and the quality of digestion of nutrients considerably will decrease.

The resolved and forbidden products

When the menu of any dietary food is formed, are guided by lists of useful and useless products. Treat the first:

  • beef;
  • veal;
  • rabbit flesh;
  • turkey;
  • chicken meat;
  • fish, seafood;
  • dairy and fermented milk products;
  • eggs;
  • rice;
  • buckwheat;
  • oats;
  • barley;
  • pasta from firm grades;
  • bread from whole-wheat or otrubny flour;
  • vegetables;
  • fruit, berries;
  • bean;
  • nuts;
  • dried fruits;
  • natural honey;
  • dark chocolate;
  • jam, jam;
  • vegetable oil of a cold extraction.

Carry to useless:

  • fat meat;
  • sausages;
  • pickles, marinades;
  • products with various chemical additives;
  • spread, oil, margarine, mayonnaise;
  • fancy bread, candies;
  • smoked products;
  • fast food;
  • chips, croutons and other.

Sports food

The dietary menu is perfectly combined with sports food. Best of all the protein helps to gain weight: it is recommended to be accepted in intervals between food, before going to bed, after awakening and trainings. In a day it is necessary to accept a protein about six times, but so that in seven days you used no more than a kilogram of this substance.

Read also that it is better to accept: geyner or protein.

Geyner accept for an hour prior to occupations and after them. Together with a geyner, creatine is after classes used. Also reception of a vitamin and mineral complex will not prevent.

Necessary amount of water

When tuning of an organism for a set of muscle bulk is performed, in it there are various exchange processes more intensively. For their course water is necessary. That the organism received enough liquid, it is necessary to drink three-four liters of water a day.

The approximate menu for a set of muscle bulk to the man

Approximate scheme of the menu of dietary food:





·         Porridge on milk

·         Milk (1.5%)

·         Eggs boiled (2 proteins + 1 whole)

·         Toast from whole-grain bread

·         100 in a dry form

·         200 ml

·         3 pieces.

·         1 pieces.

The second breakfast

·         Banana

·         Roll with poppy

·         1 pieces.

·         1 pieces.


·         White rice

·         Chicken breast

·         Vegetables on a season

·         Whole-grain bread

·         100 in a dry form

·         1/2 pieces.

·         100 g

·         1 piece

Afternoon snack

·         Rice

·         Chicken breast

·         Vegetables on a season

·         100 g

·         1/2 pieces.

·         100 g


·         Pollock

·         Potatoes

·         Vegetable sour cream salad

·         200 g

·         150 g

·         150 g

Last reception

·         Cottage cheese fat-free

·         Kefir of 1%

·         150 g

·         150 ml

Having a snack before a training

·         Ercole without sugar

·         Apple

·         Jam

·         50 g

·         1 pieces.

·         2 tablespoons

Having a snack after the training

·         Egg whites

·         Egg yolks

·         Bread

·         Apple

·         Almonds

·         5 pieces.

·         2 pieces.

·         2 pieces

·         1 pieces.

·         50 g

Important! It is impossible to assume that the organism was dehydrated therefore drink as soon as feel thirst.

So, now technology of calculation of number of the calories demanded to an organism for functioning and a set of weight is known to you. It is possible to eat on the provided scheme, and it is possible to make the on its basis, adhering to norms I WATCH.

Author: «MirrorInfo» Dream Team