By what principle should you choose nutrition for weight gain? What requirements should your diet meet? Read this article on eating for weight gain and your muscles will become really huge!
Proper nutrition for gaining weight requires a responsible approach: you should always think about whether this particular diet is suitable for gaining muscle or fat weight? To make sure your decision is correct, we will start with the very basics. You'll learn how to stay healthy and avoid gaining excess fat while you build and hone your new physique.
Diet for weight gain
This plan can be used as a template for your own meal schedule. The calorie intake in this example may not be what you want, so servings will vary based on your needs.
At the same time, individual meals are designed taking into account the best foods and their ratios to obtain strong and lean muscle mass.
You can stick to this weight gain meal plan every day, or change certain foods for variety or slowly decrease/increase your caloric intake, again depending on your results and how you feel. To see results, it is important to monitor your progress and adjust your diet. All the information you may need when creating a meal plan can be found here.
Frequency and regularity of meals
When it comes to muscle growth, it is important to constantly provide the body with energy throughout the day. This means that you will eat every 2-3 hours. It may seem strange at first, but this is the way to get the right amount of calories from healthy, whole foods.
If your goal is a beautiful body, forget about the traditional 3 meals a day. To create maximum muscle mass, you will have to eat quality foods 5-6 times a day.
Nutrient-rich, small, regular meals will prime your body for muscle growth and make it much easier to get enough calories.
The principle of eating frequently to gain weight speeds up your metabolism, allowing you to avoid gaining excess fat while you're busy building your new physique.
Don't skip meals! If you belong to the category of people who do not eat breakfast or lunch (and sometimes both together), and then make up for this deficiency in the evening, then such nutrition does not contribute to building muscle mass. If you're hungry, eat something - as long as it's a healthy snack.
Daily norm and ratio of proteins, fats, carbohydrates in the diet
A muscle-building diet should primarily stimulate metabolic processes and only as a supplement, muscle growth. To create a menu, determine the proportions of BJU (proteins, fats, carbohydrates), select products and divide them into several meals.
Advice! There are many convenient applications for PC and smartphone that help athletes determine their load level, calculate caloric intake and much more.
BJU indicators for those who want to increase muscle size:
| Men (%) | Women (%) | |
| Squirrels | 35 | 30 |
| Fats | 10 | 25 |
| Carbohydrates | 55 | 45 |
We’ve sorted out the percentages, then we delve into the energy value of the main nutrition components:
| Food Component | kcal/g |
| Squirrels | 4 |
| Fats | 9 |
| Carbohydrates | 4 |
An example of calculating the protein in the diet necessary for building muscle mass for a girl (60 kg, 170 cm, 27 years old) who goes to the gym 3 times a week.
According to Harris-Benedict, we determine the daily amount of Kcal + 500 (for muscle growth).
447.593 + (9.247 x 60) + (3.098 x 170) – (4.330 x 27) × 1.375 (coefficient for the specified level of physical activity) = 1941.72 + 500 Kcal, total – 2440 kcal/day.
30% of protein from 2440 Kcal is 732 Kcal/4 kcal = 120 g of protein per day (2 g/kg).
We do the same with carbohydrates and fats. Based on the obtained figures, it is not difficult to create a test diet from the selected products.
Excess calories when gaining weight
To gain weight, it is important to consume more calories than you expend—in other words, you must create a calorie surplus each day. It is difficult to get used to such a diet, however, as practice shows, it is possible.
Before you know how many calories you need to gain muscle mass, you must calculate how many calories your body requires to function properly. This number of calories maintains your current weight.
Make calories work for you - proper nutrition and nutrient ratios for mass gain
A weight gain meal plan can be broken down into a specific calorie ratio: 55/25/20. That is, you will get 55% of your calories from complex carbohydrates and fiber foods, 25% from high-quality protein sources, and 20% from natural and healthy fats.
Confused? Don't worry - you'll find out about specific products below.
By dividing your nutritional calories into the right ratio of carbohydrates, protein foods, and healthy fats, you can support muscle growth and development, providing the fuel your body needs for maximum recovery and muscle gain.
Don't you need more protein than carbohydrates to grow muscle? Not really. As long as you get enough amino acids from protein foods, your body does not need additional protein. However, to avoid burning through protein reserves, it is important to regularly supply the body with energy.
Calorie calculation
Any muscle-building diet is based on the principle “you need to get more than you spend.” We are talking about calorie intake.
The daily norm of kilocalories needed by a person is calculated using the formula: weight (kg) × 30 = kcal
The result obtained by this method of calculation is approximate. For a more accurate calculation, use the Harris-Benedict formula. Calculations are carried out in several stages.
First, calculate the metabolic rate (hereinafter abbreviated as MT):
- For men: UM = 88.362 + (13.397 x weight/kg) + (4.799 x height/cm) – (5.677 x full years);
- Women: UM = 447.593 + (9.247 x weight/kg) + (3.098 x height/cm) – (4.330 x age).
The next step is to determine the coefficient according to the level of physical activity and calculate the daily calorie intake:
| Number of workouts per week | Coefficient for calculating kilocalories per day |
| None | UMx 1.20 |
| 1–3 | UM x 1.37 |
| 3–5 | UMx 1.55 |
| 6–7 | UM x 1.72 |
| 2 | UM x 1.90 |
If you do not go beyond the obtained result, your body mass index will remain approximately at the same level. But we are interested in the right diet for gaining muscle mass. This means that additional building material and energy are needed. We add 500-1000 Kcal to the total calorie content of the daily diet, depending on the body type.
Nutrition before and after workouts to gain muscle mass
On days when you go to the gym, you should pay special attention to two meals: before and after your workout. To achieve results, it is important to provide the body with the right fuel during the pre- and post-workout period.
Pre-workout nutrition
1-1.5 hours before class, a meal should consist of complex carbohydrates and a low-fat source of protein. This will give you energy and allow you to work intensively.
If you don't have time for a full meal, make a protein shake with oatmeal. This is the perfect combination to give you strength and enhance your workout. In addition, this cocktail is convenient to take with you to work.
If time is okay, yogurt, a quality protein sandwich, or brown rice with chicken will do. These foods will also fill you with energy and prime your body for muscle growth.
Post-workout nutrition
Immediately after a workout, the body needs additional nutrients to begin muscle repair and recovery, so you should have weight gain nutrition options on hand. The fastest way to start recovery and replenish your energy is to use a protein shake and carbohydrates, such as whey protein and con-carb powder.
Proper nutrition for weight - what is it?
Which statements should you believe? “Carbs are evil” or “You need to eat carbohydrates to exercise and be in good shape”?
“Protein is needed to build muscles” or “Eating meat leads to cancer and worsens complexion”?
This makes your head spin and leaves you helpless. You might be thinking, “Fitness is really hard, so don’t bother with it.”
It should not be.
You shouldn't have any difficulty navigating the topic of nutrition.
I, like my clients, maintain ripped abs year-round by eating 1-2 large meals a day, rather than struggling to survive on boiled chicken breasts and steamed broccoli. In fact, this result can be achieved by eating delicious food every day.
Pros and cons of gaining weight due to poor nutrition
Gaining weight by poor nutrition means that a person is trying to build muscle mass by eating a lot of unhealthy, fatty, processed foods, for example, a fast food lunch every day and a cake for dessert in the evenings. If you do not train intensively, then in addition to muscles, you will gain a lot of fat.
The negative consequences of gaining weight through poor nutrition are that a person gains too much fat, their health deteriorates, their energy levels become unstable, and their physical fitness leaves much to be desired. The question arises, what advantages can there be?
There is nothing good about an unhealthy diet. However, sticking to a diet to gain weight is much more enjoyable than going on a diet to burn fat, since the diet is not as strict. If you are one of the few hard gainers whose genetics prevent them from gaining weight and fat, then you will have to consume a huge amount of calories to grow muscle.
So, if you don't mind adding a little fat along with your muscles, you can arrange cheat days for yourself more often.
For others, gaining weight involves eating right most of the time. Although, if you allow yourself your favorite dessert, a delicious hamburger or something similar once a week, it will not harm your aspirations in gaining muscle mass. The main rule is moderation. Make sure that the calorie content of your diet does not increase by more than 600-700 calories.
However, keep in mind that if you eat everything, shouting “I’m bulking”, and at the same time do not train properly for bulk, then, unfortunately, you will turn into a bun. To make sure that the extra calories in your foods are helping you gain lean muscle mass, check your progress with a scale, in front of a mirror, or with a caliper (personal skinfold thickness gauge), which gives information about the percentage of fat and muscle in the body.
Sports nutrition for muscle growth
The best sports nutrition products for gaining muscle mass are:
- Gainers
In most cases, they are only suitable for ectomorphs due to their high calorie content and high carbohydrate content.
- Proteins
A universal muscle building supplement that is suitable for all body types. It will help replenish the protein requirement if necessary.
- Creatine
It primarily increases strength growth. And along with strength, muscle mass also grows.
- Amino acids (complex, BCAA, individual)
More suitable for endomorphs, as they contain a minimum of calories and help gain lean muscle mass.
- Vitamin and mineral complexes
These substances are accelerators of all metabolic processes in the body. A lack of vitamins and minerals can significantly inhibit muscle growth.
Nutrition rules for good physical shape
The main thing to achieve success is to remember the following rules:
- Every meal should contain high-quality proteins and complex carbohydrates
- Keep some protein on hand for a quick snack.
- Eat 5-6 small meals a day (or 3 full meals and 3 snacks) every 2-3 hours
- Add some healthy fats to your meals, such as natural peanut butter, nuts, olive oil, flaxseed oil, or avocado.
- Avoid preparing food using butter, oil, cream or creamy sauces. Products can be baked, grilled or steamed. Avoid fatty toppings, dressings and sauces.
- Eliminate alcohol consumption
- Make your favorite protein shake and drink it after your workout.
- Drink at least 8 glasses of water daily. Herbal teas and low-calorie drinks also count.
If you find it difficult to eat the same thing every day, turn on your imagination. This is where you can get creative - eat delicious food but stay true to your fitness goals. Check out this list of healthy foods that help you get fit.
You can swap and combine different high-quality sources of protein, complex carbohydrates, vegetables, fruits and seasonings as you wish. All this will only benefit you.
Eating to gain muscle mass can be interesting and varied. Just explore all the possible options for healthy products and use your imagination.
Products for muscle gain
Nutrition to gain muscle mass needs to be balanced in terms of the amount of proteins, fats and carbohydrates. If there is a lack or excess of one of these macroelements, all the work on building muscles can come to naught.
Let's briefly look at each of them.
Protein
Protein or protein is divided into animal and vegetable.
In bodybuilding, preference is given to animals, since they contain a complete amino acid composition. This means that you will receive the maximum of non-essential and essential amino acids necessary for building muscles.
These products include:
- meat
- bird
- Fish and seafood
- eggs
- milk and dairy products
As for vegetable protein, it is incomplete in its set of amino acids. Therefore, in professional bodybuilding, when calculating the amount of protein, plant protein is not even taken into account.
However, vegetarians greatly value plant-based protein from soy, lentils, peas and beans.
It is also found in small quantities in buckwheat, rice and other cereals.
Carbohydrates
In bodybuilding, muscle building nutrition is primarily based on complex carbohydrates.
– cereals, whole grains and vegetables.
They consist of complex glucose bonds that take longer to digest, give a feeling of fullness and benefit the gastrointestinal tract. In addition, complex carbohydrates contain vitamins and minerals necessary for humans.
It is allowed to eat pasta made from durum wheat and potatoes, if their calorie content fits into the diet, of course.
Of simple carbohydrates, preference is given to seasonal fruits and dried fruits.
It is undesirable to consume sugar in various forms, since its excess leads to the formation of edema, the accumulation of excess fat and other negative consequences for the figure and health in general.
Confectionery and bakery products made from white flour, sweet drinks and juices, alcohol - all these are “empty” calories that are of no benefit to the body.
Fats
There are animal and vegetable fats.
Try to minimize your consumption of animal fats. This is butter, mayonnaise and other sauces based on it, margarine, sour cream, cream, fatty meat.
Preference is given to plant sources, including sunflower, olive and other oils, nuts, fish oil and avocado.
Proper nutrition for muscle growth
Below you will find 8 helpful tips and a sample bulking menu that will give you everything you need to be strong and lean. At the same time, they will allow you to be energetic and healthy for many years to come.
This list is the result of nearly 30 years of experimentation on myself and thousands of my clients.
It also includes findings from numerous conversations with nutritionists, trainers and doctors who are experts in the fields of health, performance and longevity.
By following these principles, you can achieve the following results:
- Get rid of fat faster and easier;
- Gain muscle mass with a minimum amount of body fat;
- Get more energy;
- Improve attention and thinking;
- Improve digestion;
- Improve the functioning of the immune system;
- Improve the functioning of the reproductive system;
- Get rid of pain;
- Improve your mood.
Well, let's get started!
1) Eat 90% natural, whole foods
Any diet designed to improve physique or enhance performance must be healthy.
For some reason, people either forget or ignore this point. They start eating kilograms of meat a day, drinking sugary sports drinks and ordering fries with cheese and salmon because they are “on the masses”.
Be smarter. You are an adult and should be responsible for your health. There's no need to drink soda or complain that you don't like the taste of regular water. This is what little children do.
Your diet should be based on health and quality of life.
If you have poor health and no vitality, then who cares what your abs look like?
Although the topic of an ideal diet can be debated for a long time, there is one point on which everyone unanimously agrees.
A healthy diet includes a wide variety of whole foods. You should eat natural foods of plant and animal origin.
If a product has more than 5 ingredients, then it is most likely of poor quality. If you've never heard of an ingredient or can't pronounce its name, then you definitely shouldn't eat it.
In other words, your diet should include:
- Potatoes of all types, zucchini, as well as any root vegetables;
- Grains such as rice and oats;
- Vegetables of all colors;
- Fruits of all colors.
These foods will provide you with essential vitamins, minerals and antioxidants. In addition, they contain carbohydrates, which will give you energy, including for training.
Yes, you need carbs, but more on that later.
In addition to plant foods, you need animal products such as meat and eggs, which contain:
- Protein . This is an indispensable element for muscle growth and improved performance. Try to consume 2 g of protein per 1 kg of body weight daily. Nobody needs more than this amount.
- Healthy fats . They play a critical role in preventing heart disease, diabetes and chronic diseases. They will also help maintain hormonal balance.
Fats are especially important for maintaining testosterone levels.
- Vitamins and minerals . There are some essential elements for the body that you cannot get enough of from plant foods.
For example, B vitamins, copper, zinc and iron. Fortunately, animal products contain large amounts of some of these elements.
Combining whole, unprocessed foods with animal products will give you the most nutritious diet possible.
This means that every day you will have everything you need to perform at your best.
2) Eat 10% what you want
If you plan your diet wisely and track your calorie intake, you can eat delicious food every day. But sometimes these will be foods that are considered unhealthy. I mean pizza, burgers and even ice cream. As long as you don't exceed your daily intake of carbohydrates or fats, you'll be fine.
A flexible eating plan will work in the long term and allow you to stick to your diet for life. This is not a call to eat fast food. Most of the time, you should eat healthy, but if you have an irresistible craving or a festive occasion, you can safely treat yourself.
3) Eat enough to be energetic
A healthy diet is about more than just looking good. You should also FEEL good.
Most of the diets you read about in magazines or on the Internet lead to exactly the opposite results.
They require you to cut out all carbohydrates and cut calories altogether, which makes you crave food and leaves you feeling brain foggy. You don't have the energy to exercise and your sex life is that of an 89-year-old.
It is impossible to live normally on a minimum of calories. Such diets are complete nonsense. You will never be able to stick to this regimen for more than 60 days.
Of course, you can lose a lot of weight in the first 2 months. But after that, you will become so tired of this diet that you will return to old eating habits and gain weight again.
Instead of such extreme approaches, find a diet that you can stick to.
It should provide you with enough calories to keep you motivated every day.
How much should you eat?
When it comes to creating a meal plan, the main thing is not to overdo it. You can spend many hours analyzing diets, trying to figure out the IDEAL nutrition program. But it's a waste of time.
You just need a reasonable power system as a starting point.
Next you will adjust it. This is where you need expert advice. An objective view from the outside will help you make the right decision.
I'm not suggesting that you obsessively weigh and measure everything you put in your mouth. But you should do this for the first 1-2 months to learn how to determine the correct portions by eye. Then, when your body fat is around 10% and you want to get even leaner, you'll need to track your calories a little more strictly.
To do this, I recommend using mobile applications such as “My Fitness Pal” or “My Net Diary”.
Here are some starting calorie recommendations:
Fat loss : 24 calories per 1 kg of body weight.
Maintaining current shape : 28 calories per 1 kg of body weight.
Weight gain : 32 calories per 1 kg of body weight.
- Consume 2 g of protein per 1 kg of body weight
- There is no need to consume more, it does not lead to an increase in muscle mass.
- Consume 2-4 g of carbohydrates per 1 kg of body weight
- The more fat you have in your body or the faster you want to get rid of it, the fewer carbohydrates you should consume.
- The more muscle mass you have, and if you want to build it, the more carbohydrates you should consume. Start with about 4 g. Then, as you progress, increase this figure to 6 g per 1 kg of body weight. When this is not enough for you, and you want to consume even more calories, you will have to get them from fat.
- Consume the remaining calories from fats
- For normal functioning of the hormonal system, 0.8 g of fat per 1 kg of weight is required. The only time you will need to reduce this amount is during the final phase of your fat loss phase.
4) Eat 2-3 times a day
The old days when bodybuilders ate 6 times a day are long gone. Studies have shown that the frequency and timing of meals does not play a big role. How much protein, fat and carbohydrates you eat at the end of the day is what really matters.
Eating 5-6 times a day is extremely inconvenient. If I'm hungry, I load my plate properly and enjoy the food. Pecking like a bird every few hours is no fun. It's actually quite painful.
I prefer the largest portion to be at dinner. After my workout (that is, on the day I have one), I eat an extra large portion. I also have 1-2 snacks, which usually consist of a protein shake with some green juice.
On non-workout days, I might have a smoothie in the morning, then have a small lunch, and then have a huge portion at dinner in the evening.
Eating frequently is not only inconvenient, it can also negatively impact your digestion and testosterone levels.
5) Eat carbohydrates every day
Nowadays, many people use a low-carb diet to get rid of fat.
However, after a few weeks of using it, you will realize that it is not the “magic bullet” you were looking for.
Yes, it works at first. Quite quickly you will get rid of water and fat in the body. However, after this the process will stop.
You will look and feel very bad.
Muscle fullness will be at zero, there will be no pumping, and you will have enough strength in the gym for 20 minutes. In addition to this, you will immediately become exhausted as soon as you start doing an intense workout.
The conclusion is: this diet is not suitable for us.
For physical transformation of the body, cutting carbohydrates is counterproductive. If you consume them regularly, you will lose fat faster and your muscles will look heavier and fuller. Carbohydrates are an integral part of a diet that aims to build muscle and burn fat at the same time. The key is timing your carbohydrate intake correctly and pairing it with protein and fat.
Best time to take carbohydrates:
There are 2 main times for carbohydrate intake:
- Before training
- In the evening
If you are doing training to build strength and muscle, then you need carbohydrates.
They are the best “fuel” for this kind of training. You will always feel, look and perform better if you have carbohydrates in your diet. So, 60-90 minutes before your workout, you should eat 25-50 grams of carbohydrates. Sources may be:
- Small bowl of oatmeal
- Small sweet potato
- Fist-sized portion of white rice
If you work out in the morning and don't feel like eating large meals during that time, that's okay. Just eat 20-40g of protein and 20-50g of carbohydrates. This is quite enough. This could be a protein shake with cherry juice or a small can of tuna and instant rice. You will use the starch a little later.
Another time to eat carbohydrates is dinner. This works great from a psychological perspective as it gives you the opportunity to enjoy a nutritious meal after a hard day. Plus, eating starchy carbohydrates at night will help you sleep better. And good sleep makes it easier to lose weight, improve workouts and increase testosterone.
You can also eat these carbohydrates at lunchtime if you want to feel full.
For most people, a serving of starchy carbohydrates should be the size of 1-3 fists. This could be rice, potatoes, sweet potatoes, quinoa or something else.
6) Determine which foods make you feel better
You can find an article about every existing product that will say that it is poison.
Some will say that meat leads to obesity. Others will tell you that gluten is a direct path to cancer and depression.
Much of this material is propaganda that makes you fear food and think you need a battery of medical tests to determine what foods you can eat.
The goal of proper nutrition is to feel great. And you don't need to go to the doctor to figure this out.
Here's a simple 3-step routine to help you figure out which foods you should eat and which you shouldn't.
Step 1: Eat some of the product
Step 2: Make a note of how much of it is in the dish
Step 3: Notice how you feel after eating
- Are you tired or full of energy?
- Did you have any problems with digestion?
- Did you get a headache or, on the contrary, did you start thinking more actively?
You should also pay attention to how you feel the next day after consuming this product.
For example, my nose gets stuffy if I eat dairy products. Or it starts leaking when I eat too many eggs. Sugar causes headaches and a hangover feeling.
Eventually, after a couple of weeks, you will understand which foods make you feel better.
Consume these foods more often, and eliminate those that cause distress and discomfort from your diet.
7) Eat fruit
If you gain weight from small portions of strawberries or oranges, then you have serious problems in your body, and this article will not help you.
Although such a situation is unlikely.
Fruits are one of the healthiest foods.
For some time I was against their use, but later I did not notice any changes in my body, or among my clients. Almost all people feel much better if they eat fruit. I added them back into my diet and the results improved.
If you want to stay healthy, I recommend eating 2-4 servings of fruit per day.
Don't eat a lot of fat
Don't eat a lot of fatDon't overdo your intake of "good" fats. This is another mistake people make on low-carb diets, similar to the Paleolithic diet.
What we now know is that saturated fat won't kill you. Healthy saturated fats should be present in the diet.
But their benefits do not mean that you need to consume them in huge quantities.
You don't have to eat a stick of butter with a cup of coffee or binge on bacon every day.
Almost all athletes in history consumed moderate amounts of fat.
They knew that it was impossible to get ripped by eating sausages and mayonnaise.
A low-carbohydrate, high-fat diet is suitable for people who lead a sedentary lifestyle, rather than those who actively exercise to build muscle and become stronger.
Remember: you should eat according to your activity level.
There are 3 main macronutrients - proteins, fats and carbohydrates. Each of them plays a special role in providing the body with the energy necessary for life.
- Proteins : promote growth and recovery
- Carbohydrates : help support the body during intense exercise. For example, when running, strength exercises, as well as during any type of activity that involves high speed of movement.
- Fats : Support hormone levels and overall health. They also provide energy during low-intensity exercise, such as walking.
You can apply this knowledge to your diet.
For example, inactive people do not need carbohydrates because they will not do anything at a fast pace.
No strength training, mountain running or high-intensity exercise.
A low-carbohydrate, high-fat, moderate-protein diet is appropriate for these people.
But not for you. Exercise is part of your life, which means you need energy, which should come from carbohydrates.
9) Don't believe myths about high protein intake
It doesn't matter what the supplement companies say or what the bodybuilding magazines write about. Remember, you don't need to take in tons of protein to build muscle. This is a scam to sell more goods.
Eating huge amounts of protein will NOT lead to even more muscle growth.
Believe me, if it were that easy, all you would have to do is drink 5 protein shakes a day and pump yourself up to incredible sizes.
Of course, that doesn't happen. This will only lead to frequent urination, stress on internal organs, fat deposits and inflammation. Besides this, you will be wasting your money.
I'm not exaggerating when I say I spent $100,000 on meat and protein supplements and nothing came of it.
To build muscle, you don't need more than 2 g of protein per 1 kg of body weight.
I have not seen a single person who this dose did not help look, train, recover and feel better.
How to calculate your daily calorie intake?
To effectively gain weight, you should calculate in advance how much calories you need to get from food during the day. This can be done using a simple formula that takes into account your metabolic rate.
Since you should start eating according to this special plan gradually, to begin with, consume the amount of carbohydrates that is provided for people who are simply involved in sports.
- So, for women who have a slow metabolism, you need to consume 31 calories per day per kilogram of weight. That is, for example, if you weigh 57 kilograms, then you need to consume 1767 calories (31 x 57) from food daily. This figure may seem quite impressive to some, but if you take into account intense physical activity, then there is no risk of gaining extra pounds with such a diet.
- Lucky women who can boast of a fast metabolism should consume 33 calories per kilogram of their weight daily in order to effectively work out their muscles. A similar amount of calories is provided for men with a slow metabolism. But guys with a fast metabolism should consume 35 kcal per kilogram of their body weight.
After some time, a person can gradually increase the amount of carbohydrates to gain weight. In this case, to find out the new calorie intake rate, you need to add 10–20% to the number obtained from the formula described above. That is, a woman weighing 57 kilograms will now have to consume not 1,767 calories per day, but from 1,944 to 2,120.
To correctly calculate your diet, you should have a more or less clear idea of what kind of weight gain you need.
| Deadlines | Energy value |
| For example, if you plan to gain about 0.5% muscle mass, then you need to gradually add 250 calories to your weekly diet. | On average, for women this will be 30 extra calories per day, and for men - 40 calories per day. |
| In the first two weeks. | If you are a woman, add 25 calories every day; if you are a man, add 30 calories. |
| Half a month later. | You can start adding another 30–40 calories to your diet every day. |
| If the appearance of fat deposits is not observed with such a nutrition system. | Then you can add another 30 calories to your diet, but this time weekly, not daily. |
But if you notice that the fat layer on your body has begun to increase, then it is recommended to slightly reduce your carbohydrate intake.
But you can reduce their number by no more than a gram for every kilogram of your weight. Otherwise, the athlete will feel a lack of energy, his metabolism may slow down and he will not have enough strength to carry out effective exercise.
This precaution is especially true for athletes who do not focus exclusively on strength training, but combine it with endurance exercises. By the way, in this case, the amount of carbohydrates consumed per kilogram of weight increases to 8–9 grams.
