Example Diet to increase muscle mass

Premise

The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.

Diet for the mass

. The principles on which a mass diet is organized can be many and the ones that PERSONALLY consider the most important will be shown below .

The diet for mass is a diet that, if associated with a specific training with overloads, can facilitate the increase of muscle mass understood as hypertrophy (and not hyperplasia).

The diet for the mass is normocaloric or high calorie (max + 10%) and follows a different nutritional distribution based on the method you intend to use; also the subdivision of the calories in the various meals is a characteristic aspect of this kind of alimentation and generally it is more fractionated compared to the classical normocaloric diet.

The diet for the mass must have some essential requirements that I will report below.

• Healthiness and nutritional balance
• Normocaloric or high calorie energy and nutritional intake
• Energy distribution divided into at least 6 meals

More in detail, the diet for the mass must bring:

• ALL the essential molecules (amino acids, fatty acids, vitamins and mineral salts) in sufficient quantities
• More protein (based on subjectivity and body composition) compared to a traditional normocaloric diet, evenly distributed throughout the day; I personally use a coefficient of 1.5-2.5 g / kg for subjects who have a fat mass (BF) lower than 10%, and a coefficient of 1.5g / kg for subjects with BF greater than 15%
• About 25-30% of fat calculated on the needs of normocalorica, even if applied in high-calorie regimes
• Carbohydrates in sufficient quantities for overall energy support and distributed in such a way as to exploit the anabolic power of insulin (stimulated by them) but without exceeding the adipose deposit.

From a practical and application point of view, food choices are the same as for a good and healthy diet.

The diet for mass is a diet that must be kept constantly under control (analysis of body composition) as an eventual energy overestimation can easily lead to excessive accumulation of fat; be clear, it is normal that favoring all anabolic processes (especially through a high-calorie) a part of the acquired mass is of adipose nature (FM), but this increase must be proportionally lower than the gain of muscle mass.

NB . The choice of a high-calorie diet includes a time limit beyond which it would be advisable not to continue; it depends above all on the response of the organism to the diet in question and on the level of fat accumulation achieved (which should never be> 15%).

Example

Engineering worker, 4 training sessions for the 90 'gym.

NB : Some weights can be evaluated without the aid of a scale, for example:

• Liquid 250-300ml / g = 1 cup
• Liquid 20g = 2 tablespoons
• Grain 10g = 1 tbsp
• Fruit or vegetable 200g = medium size
• Fruit or vegetable 300g = large size
• Walnut kernel, almond, pecan nut, hazelnut = 3g
• Bread 30-35g = large slice

Example diet to increase muscle mass - DAY 1

Example diet to increase muscle mass - DAY 2

Example diet to increase muscle mass - DAY 3

Example diet to increase muscle mass - DAY 4

Example diet to increase muscle mass - DAY 5

Example diet to increase muscle mass - DAY 6

Example diet to increase muscle mass - DAY 7

Useful supplements in the diet for mass

Not many useful supplements to be included in the diet to increase muscle mass; their use depends essentially on the dietary composition which, if sufficiently rich and balanced, does not require any integration.

However, among the most popular products we find:

• Powdered proteins, which complete the protein intake if insufficient in the diet
• Protein bars, which unlike the previous supplement also contain sugars and fats
• Dextrose or glucose in poor, useful to promote a good insulin response
• Creatine powder, which facilitates recovery and increased muscle reserves in predisposed subjects.