Diet for beginners to gain muscle mass

Диета для набора массы — рацион питания и продукты на массу

Are you a beginning athlete and don’t know how to create the right diet? In this article, we will simply teach you how to compile such a menu yourself, at home and completely free of charge.

The menu is the basis of everything when it comes to changing characters. And it’s no different with gaining muscle. To better understand why this is, imagine it as follows: Your body receives most of its energy through food. It does not have many other sources from which to draw, for example, vitamins. And if you supply the body with quality nutrients full of proteins, vitamins, minerals and fiber, then your body will also be full of these healthy substances. If, on the other hand, you supply him with fast food, fried fats, unhealthy fast sugars and few vitamins and minerals, then it is not surprising that he will lack the healthy substances and, conversely, he will be full of unhealthy ones.

It is not for nothing that it is claimed that we are what we eat. What nutrients you supply to the body will be reflected in it. Therefore, feed it properly, healthily and with quality. Thank you after a while. The quality of your diet affects both the amount of your body fat and muscle, as well as our health, even both physically and mentally. The menu just has tremendous power!

I see, and what’s next?

Next, you should find out what calories are and how to handle them. So in short: calories are a designation for energy. It’s a unit of energy – and it actually expresses how much food we eat. If we eat one croissant, for example, we will receive about 150 kilocalories. This way we could add up all the food (and drink) we eat daily. The result would be a number that says how much energy we received today.
The ideal daily calorie intake is not the same for all of us, on the contrary, it is quite different. First, it depends on whether you want to lose weight, maintain weight, or gain weight, and it also depends on the flow, how old we are, or whether we are a woman or a man.
Питание для набора массы: 10 основных правил

Oh, and how do I know how many calories to take a day?

Basically, you need to find out how many calories you spend per day. Once you know this, you can set how many calories you want to take. For example, if you consume 2400 kcal per day, then it is advisable to set 2600 calories, for example, because you want to gain – and logically, if you want to gain, you have to take more than you spend. So how do you know how many calories I spend a day? As follows:

And here it is: you have reached a number that indicates how many calories you expend per day. Now all you have to do is set a higher income. Beware, though, higher intake means higher intake in healthy foods, protein and so on. If you have a higher income in the form of fast foods, sweets and the like, you will gain, but it will be mainly fats.

But what does all this mean? How do I find out how much to eat?

So, first of all, there are, for example, caloric tables, which you can find, for example, online – are a great choice, they are very clear and you will find almost all foods there. You can search for every food there and find out how much carbohydrates, fats, proteins or vitamins it contains. Based on this, you can decide whether or not to include it in your diet.

If you want to gain muscle mass, you should eat quality food, a lot of protein (specifically 2 g per kg of body weight per day, ie if I weigh 80 kg, I should eat about 160 g of protein per day) – but be careful, you should study how to properly orient in numbers. For example, if you eat 200 g of cottage cheese, it does not mean that you have eaten 200 g of protein. Such a cottage contains, for example, 10 g of protein per 100 g – if you ate one portion of 200 grams, you ate 20 grams of protein. You still have a lot of 140 left.

As for carbohydrates and fats, watch them the same way you watch your protein. If you eat an adequate amount of protein but a large amount of carbohydrates, fats, or both, your results may be really small and you may be worried that you still can’t.

Бюджетное питание для набора мышечной массы

And how do you compile that menu?

Now you should know everything about terms and theories. Now all that remains is to create a menu. Create a diet of healthy foods (you can find inspiration below ) and create it so that you can follow it. Don’t put foods in your diet that you just don’t like, as this could lead to demotivation. Discard junk food and add on healthy foods. Prepare a menu for the first week in advance. For example, sit down at the computer on Sunday afternoon, fly through some recipes and compile a menu that you will like, will have the ideal number of calories, the ideal ratio of macronutrients and which you can follow. And don’t forget the drinking regime!
Example of a one-day diet for a person receiving 2200 kcal per day on five meals, of which 150 g of protein. 60 grams of protein powder, the rest in the diet. A drinking regime is also attributed, but of course correct it according to yourself. Above all, however, observe the optimal amount of water (2 – 3 liters)

Breakfast (560 kcal):

3 eggs on 1 tablespoon olive oil, slice of wholemeal bread, 100 g carrots
+ 20 g of protein in 200 ml of semi-skimmed milk
Drinking regime: 0.5 l of water

Snack (200 kcal):

Fruit salad 200 g (apple, orange, kiwi, etc.) with 15 g of ground nuts, or with 30 g of honey
Drinking regime: 0.5 l of water

Lunch (610 kcal):

150 g chicken roasted on 10 g sunflower oil, 100 g rice (100 g in dry version), 40 g tomatoes, 40 g peppers
+ 20 g of protein in 200 ml of semi-skimmed milk
Drinking regime: 0.5 l of water

Snack (250 kcal):

Cottage cheese 200 g
Drinking regime: 500 ml of water

Dinner (580 kcal):

100 g of tuna in its own juice, wholemeal bread, salad (arugula + tomato + cornflower + cucumber, etc.) with olive oil (1 tablespoon)
+ 20 g of protein in 200 ml of semi-skimmed milk
Drinking regime: 0.5 l of water
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