First, let’s decide what we need for muscle growth. The first is strength or speed training, which involves the progression of loads to adapt the body to them and subsequent growth. Strength training for maximum muscle growth should ideally take place in the gym; this is where you can control the progression of loads and work out the muscle as much as possible.
The second is excess calories; we must consume more than we expend in a day. And the third is the regime, which includes proper sleep (at least 7-8 hours), eating at a certain time and quantity, drinking at least 3 liters of water per day (very important !!!), and a planned training and exercise schedule, and even weights on the bar (the diary will help you).
Let’s figure out how to make the right diet for our diet and calculate the number of nutrients we need for muscle growth. And we will determine the ratio of nutrients in our diet. Let’s say your weight is 80 kg, and your goal is to gain 85, so we calculate our diet for 85 kg.
There is one thing, BUT friends, if the difference between your weight and the weight you are counting on is too large, then most of the mass you have gained will, unfortunately, be fat because there will be too many excess calories.
Nutrient Calculation
Proteins-30% carbohydrates-60% fats 10%. This ratio is the most balanced. To calculate the number of nutrients in grams per day, we take the amount of protein per kilogram of the weight determined from personal experience for gaining muscle mass – 2 grams.
That is, to find the amount of protein that we should consume per day, we need 85 * 2, which turns out to be 170 grams of protein; in order to find the number of carbohydrates, we need to multiply the amount of protein by two, because 60% is twice as much as 30%, which means we need to consume 170 *2 = 340 grams of carbohydrates.
We calculate the amount of fat 10% times three times less than 30%, so we divide 170 by 3 and get about 55 grams.
Total for the growth of muscle mass for a person weighing 80 kg, we need per day
- Proteins-170 grams
- Carbohydrates-340 grams
- Fat-55 grams
What should we eat
To gain such an amount of protein, it is necessary to take sports CHELATED MAGNESIUM supplements, protein, amino acids, and gainers during mass gain. Firstly, you will get tired of cooking ordinary food, and you can’t carry it everywhere (it’s not convenient for them to either open or smell in containers), and secondly, it has a lower degree of absorption due to the poorer composition of amino acids. Secondly, you can calculate the usual food more expensive yourself.
And thirdly, it is difficult for the stomach to digest such a volume of food. But remember that your diet’s share of sports nutrition should be at most 50%!!! Which will not have time to be used up, and she will leave in fat. But there are always exceptions; breakfast and pre-workout meals are the moments when we can treat ourselves to sweets.
What about fats? We are interested in Omega or polyunsaturated fats or monounsaturated fats – fish oil, sunflower oil, olive oil, and linseed oil.