Sample menu for weight gain. Disadvantages of diets for gaining kilograms, contraindications

A strong, healthy body with developed muscles and a moderate percentage of fat is in fashion now, so everyone more people show a desire to gain mass. Gaining weight can be a problem for ectomorphs who find it difficult to gain weight. But it is quite real. However, to achieve the goal, you will need to radically change your usual diet, using a special diet based on high-calorie carbohydrates and proteins.

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Why gain weight?

Being underweight is natural for some people. This is due to the features of the physique, given genetically. People who are naturally thin are called asthenics or ectomorphs. They have thin bones, long limbs and gain weight with great difficulty.

For such people, having a reduced percentage of body fat is normal. However, they do not have health problems. But sometimes asthenics want to get fat in order to gain more expressive forms and not just a thin, but also a toned body. This can be achieved by building muscle at home with the help of a special sports diet and strength training with weights.

Sometimes you need to gain mass without building muscle. This is due to the lack of weight in a child or adolescent, as well as pregnant women, which leads to health problems in the former and the risk of preterm birth in the latter. With this option, strength training is contraindicated, but you can increase the weight by adhering to the nutrition system described below.

Sometimes a person needs to get better for medical reasons. This applies to those cases when the lack of body weight has a negative impact on health (improperly functioning digestive system, heart or other organs).

Nutrition rules for weight gain

For increase muscle mass body, proper nutrition plays a decisive role. This is not a diet in the standard sense, but a balanced diet without serious restrictions.

You still have to count calories to achieve the result. But the daily calorie content should not be cut, but increased.

Calories for mass gain = 1.3 x weight (kg) x 30

That is, the basic rate of calories required to maintain weight is increased by 30%. If there are no results from such a surplus, you can add another 20–30%.

Some people think that eating a lot is very easy. But not everyone can immediately comply new mode nutrition, involving meals 6 times a day in an increased volume. Therefore, at first you will have to eat literally through force.

In addition, we must not forget that there is everything in a row to gain mass is not worth it. In this case, only the increase body fat and the muscles don't get enough nutrients. For this reason, it is necessary to adhere to such a ratio of BJU.

Both men and women need to eat this way. Most girls are afraid to increase the calorie content of the diet for fear of gaining excess fat. But without a calorie surplus, you won’t be able to increase muscle and get beautiful, seductive forms. Therefore, the main thing is to maintain a balance of BJU. Then the weight will increase mainly due to the muscles.

Top 10 Weight Gain Foods

The diet for weight gain should include foods that promote muscle growth and increase daily calorie content. But it is worth considering that you need to use such dishes in combination with strength training. Only then will it be possible to quickly gain high-quality mass.

The table shows a list of the top 10 foods on a diet for weight gain, indicating the energy value and composition of the BJU.

Nuts are useful to use any:

• almond;
• hazelnut;
• cashew nuts;
• peanut;
• walnuts;
• Brazilian nut.

All types of nuts are high in calories and contain polyunsaturated fats, as well as valuable trace elements.

A diet for weight gain can be called protein. It is this nutrient that is necessary to build a beautiful, embossed body. Moreover, in the diet without fail carbohydrates and fats must be present. Without this, you will not be able to increase body weight.

Menu for the week

Given all of the above rules for compiling a diet for weight gain, you can make such a menu for a week with a scheduled diet for every day.

The period of mass gain should last certain time. Usually it is from 1 to 3 months. When the muscles increase enough in size, it is worth changing the nutrition system, reducing the calorie surplus. Usually, in thin people, the muscle relief is clearly visible due to the low percentage of fat, so there is no point in arranging strict drying.

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If a person who comes to the gym has a clear goal - to build muscle mass, one well-designed training program is not enough. It is necessary to correctly approach the construction of the diet. The menu should be dominated by protein foods, since it is protein that is the main element necessary for building muscles.

The energy expended by a person, replenished by eating food, is directly proportional to physical activity. Power training require several times more energy than normal human activities. And if you reduce the diet, the body will begin to experience a lack of nutrients. This will negatively affect both well-being and the result of classes.

Follow a diet to increase muscle mass- this is not to starve, but, on the contrary, to consume more calories than the energy was expended. This fact should not be taken as the only condition for such nutrition. A muscle-building diet should be balanced, based on six basic principles:

Fractional nutrition

You need to eat a lot, but in small portions throughout the day. This contributes to the rapid assimilation of food in order to obtain energy, and not to accumulate body fat. Eating fractionally, the athlete gains muscle, not fat mass.

high calorie food

Each serving of food you eat should contain a lot of calories. The less the energy value food, the more often you have to eat. About 70% of the daily diet, compiled by the nutrition program, must be made up of high-calorie foods.

Slow fats and carbohydrates

From the menu you need to exclude fast carbohydrates and fats - sweet fruits, confectionery and flour products. They take a long time to digest, which leads to the buildup of body fat rather than energy. The body does not have time to spend most nutrients extracted from fast carbohydrates and fats to renew the expended energy, and sends it to “storage”, that is, to the fat depot.

Sufficient amount of water

A diet for muscle gain accelerates metabolism, introduces the body into stressful situation, which can be avoided by observing the drinking regimen. You need to drink at least three liters of water per day. Failure to comply with this paragraph can lead to dehydration, expressed by a deterioration in well-being and a stop in the growth of muscle mass.

Diet

Portions eaten before 16.00 should make up the majority of the daily diet. At a later time in the diet, foods with fast carbohydrates and fats should be avoided.

sports diet

It implies mandatory intensive training. Otherwise, all the calories consumed will turn into fat, and not into dry muscle mass. On training days, you need to eat 2 hours before and after training. The additional intake of sports supplements contributes to the acceleration of the process of muscle growth.

Fats, proteins, carbohydrates: daily allowance

A balanced diet is the main condition for success in following a special diet for building muscle mass. This can be achieved by following the principle of the inverted pyramid, which determines the ratio of nutrients in the diet:

• carbohydrates - from 55 to 60%
• proteins - from 25 to 30%;
• fats - from 10 to 20%.

Compliance with this rule involves an accurate calculation of all substances consumed per day. This makes it possible to receive large quantity calories than are expended during strength training. The excess goes into muscle mass.

To calculate the calorie content of the daily allowance, it is enough to use the following formula: "athlete's weight" is multiplied by "30", plus "500" to the result. It should also be taken into account that the ratio of these elements is different for both men and women.

men

• Squirrels. Some amino acids are synthesized in the body, other compounds are replenished from the food consumed. And to ensure a sufficient amount of protein per day, you need to include protein-rich foods in your diet, such as meat, milk, fish. The need for a substance is calculated by multiplying its own body weight by two. If an athlete weighs 80 kilograms, then he needs 160 grams of protein per day.

• Fats. Should be reduced, but not completely eliminated. Without them, the body will not be able to function normally. Daily rate determined by age. Men under 28 need 130-160, under 40 - 100-150 grams. At a more mature age, the amount is reduced to 70 g / day.

• Carbohydrates. There are simple and complex. The former are of no value to muscle mass, and the consumption of the latter per day should be at least 500 grams.

Women

• Squirrels. The lack of this element negatively affects appearance representatives of the fair sex. Deficiency leads to a deterioration in the condition of the skin, hair structure, and nail plate. Girls, unlike men, need to consume 1.5 grams of protein per 1 kilogram of their own weight.

• Fats. The need for this substance is also due to age. Up to 28, it is 86-116, up to 40 - 80-111, after 40 years it is reduced and amounts to 70 grams per day.

• Carbohydrates. To increase muscle mass, girls need to consume at least 400 grams of slow carbohydrates.

Absolutely any diet food, including for increasing muscle mass, involves the inclusion in the diet of products that allow you to fully provide all the nutrients necessary to maintain normal life. For this purpose, athletes can use both regular food and special supplements.

Along with food that is useful for an athlete gaining muscle mass, there is one that needs to be excluded from the diet. It does not bring any benefit to the body, it is deposited in the fat layer. The list of prohibited foods includes the following food groups:

• fatty meats, sausages and frankfurters, ham;
• industrial food products containing dyes, flavor enhancers, preservatives and other chemical additives;
• any kind of spread, natural butter, mayonnaise, margarine;
• sweet pastries, sweets, cakes and so on;
• salted, pickled, smoked food.

Protein Sources

Protein-rich foods to increase muscle mass include:

• Chicken or turkey fillet. You need to consume from 150 to 200 grams of this dietary meat per day.
• Dairy products with a low percentage of fat content. It can be yogurt and milk.
• Cottage cheese and egg whites. The first, along with protein, also contains valuable trace elements. Eggs, for obvious reasons, become a source of protein only without the yolk.
• Sea fish. Salmon, tuna and so on contain the most important omega acids for humans.
• Cereal crops. Wheat should be consumed sprouted, and whole grain bread, raw or roasted sunflower seeds. You can eat lentils and buckwheat.

Carbohydrate rich foods

Allows you to get the energy required for training. The amount of carbohydrates is reduced only for the purpose of losing weight. People who are gaining muscle mass, on the contrary, need to include the following carbohydrate sources in their diet:

• brown rice containing more carbohydrates than white;
• unsweetened fruits by reducing the consumption of grapes, pears, bananas;
• vegetables, including herbs and garlic;
• pasta made from durum wheat;
• cereals.

Sources of Fat

The optimal need for fats is compensated by the use of:

• brazil and walnuts;
• hazelnuts, almonds, cashews;
• applesauce marshmallows;
• mackerel.

Designed specifically for naturally thin ectomorphs. Assumes six meals a day. Portions should be small so as not to overeat and not feel hungry. The result of such nutrition can be seen after a month.

Diet plan to increase muscle mass

Sports nutrition with a diet

A complex schedule or lifestyle does not always allow you to eat up to six times a day. And if such a problem exists, various supplements can come to the rescue to fill the “gaps” in nutrition.

Such sports nutrition includes:

Gainers

Protein powders

Protein supplement involved in the process of building muscle mass. It does not interfere with the gainer, it is consumed an hour before training.

Creatine

Retains water in muscle tissue. Drink forty minutes before physical activity.

Be sure to take care of a sufficient amount of vitamins. Not only do they increase digestibility useful substances, but are also the prevention of malfunctions in the intestines.

Drying the body with an increase in muscle mass

In order not only to increase the volume of muscles, but also to dry out, the diet is tightened. All sources of fast carbohydrates are excluded from the diet. No cakes, muffins, sweets or sugary foods.

You need to eat not six, but from seven to nine times. This will prevent the accumulation of fat mass. It is highly recommended to use vegetable fats instead of animals.

1. Daily calorie content
2. Intestinal microflora
3. bodybuilder diet
4. high carbohydrate diet
5. How to increase appetite
6. How to improve digestion
7. Diet for weight gain for a girl
8. Diet for weight gain for men

1. Daily calories

To make a diet for weight gain, you need to calculate the daily calorie requirement.
When we know how much we need to consume in order to maintain our normal weight, we can easily create a diet for weight gain.
This is approximately 10-15 percent of the basic metabolism.

An even easier approach is to add 500 calories to your basal metabolic rate and you are guaranteed to start gaining pounds.
For those who are in a hurry, you can add 800-1000 calories, the main thing to remember is the golden rule: weight gain should not exceed 1.5 kilograms per week.
It's easy to add your daily calorie content with the help of where each serving has the calorie content of lunch or dinner.
There are also special diets for a rapid increase in body weight, which we will analyze below.

2. Gut microflora

In our gastrointestinal tract There are more than 400 thousand species of bacteria that are actively involved in digestion. They help to unhook carbohydrates, proteins, fats, and also synthesize non-essential amino acids and vitamins.
Now it is clear how important the intestinal microflora is for those who want to get fat.
How to understand that the causes of thinness, precisely because of the imbalance of these small microorganisms?

Here are the main symptoms:

• constipation
• diarrhea
• loss of appetite
• taste in mouth in the morning
• bloating
• flatulence
• frequent nausea

You can improve and restore the natural intestinal microflora with substances such as prebiotics and probiotics. The first include: Laktofiltrum, Halak forte, and Dufalac. Second: Bifiform, Lineks, and Babiks. Be sure to consult with your doctor before taking.
And, here you can take bifidobacteria without fear of harming yourself, they are contained in kefir and in most dairy products.
Therefore, before a diet for weight gain, restore the intestinal microflora and

3. Sumo diet for weight gain

Sumo wrestlers consume about 20,000 calories daily! These are colossal numbers! Any of the ectomorphs is guaranteed to gain weight if they master at least 6 thousand calories.

Here are the basic principles of the sumo diet:

• The main dish on the table is Chankonabe - a super high-calorie soup. (recipe below)
• Just two meals a day.
• Skipping breakfast slows metabolism by 4-6%, plus leads to overeating
• Sleep is essential after eating. Try to have dinner before bedtime.
• Training is done on an empty stomach, which leads to an increase in appetite.
• Athletes also eat in company with others. The meal lasts a long time and is more like a solemn ceremony, which helps to increase the amount of food eaten.

Be sure to take what suits you and put it into practice.

Chankonabe recipe adapted to our conditions:

• We put a pot of water on the stove, and prepare the ingredients of the dishes, and these are: fish, mussels, shrimp, crab, meat, mushrooms, cabbage, ginger, garlic.
• As soon as the water boils, add soy sauce and sunflower oil one tablespoon per litre. We put garlic, lettuce and ginger, as well as salt and pepper to taste.
• After three minutes, we lower the fish, mussels, shrimp, crab, meat. Bring to a boil and cook for 15 minutes.
• When the meat is ready, put vegetables and mushrooms, as well as noodles, do not forget about onions, carrots and radishes.
• Chop the pre-cooked eggs and add after 10 minutes. Can be squeezed out lemon juice and add soy sauce.
• This stew soup is very democratic, you can add your favorite seasonings to your taste.
• The final product is very high-calorie, even a simple broth.
• By changing the ratio of ingredients, you can change each time taste qualities Tyankonabe, which will allow him to eat every day with an appetite.

4. Bodybuilder diet for weight gain

This approach to nutrition is suitable for almost everyone, especially those who are trying to gain weight through exercise.

• the number of meals should be at least five six. This gives constant nutrition to the muscles and no nutritional deficiencies occur, which does not lead to catabolic processes (muscle breakdown and weight loss)
• be sure to receive at least 2 grams of protein per kilogram of weight. Protein-rich foods are: meat, fish, eggs, cottage cheese, legumes and nuts.
• the use of slow carbohydrates: cereals, pasta and spaghetti from durum wheat, mushrooms, wild rice.
• the use of protein shakes before training and after training.

The main rule - the arrival of nutrients, energy, should exceed the consumption by 20-30 percent.

Menu example:

Breakfast:
- Egg white omelet with milk
Lunch
- Steamed fish
Dinner
— Chicken breast and vegetable salad
afternoon tea
— Coffee with toast and low-fat cheese
Protein snack:
- Shrimps
Dinner
- Fat-free cottage cheese on diet kefir

5. High-carbohydrate diet to gain weight.

For people who are underweight, and these are usually ectomorphs, in order to gain weight, the diet must be super high-carbohydrate!
Carbohydrates are energy and a lot of calories. Do not be afraid to eat 8-10 grams of carbohydrates per kilogram of your own weight.
The more carbohydrates enter the body, the less proteins and fats are spent, which means that your weight will begin to grow. At the same time, an excess amount of carbohydrates can be deposited in fat; for especially thin people, the fat layer will not hurt.
Particularly effective are products with a high glycemic index, which increase the concentration of glucose in the blood, which in turn leads to an increase in insulin production, as a result, excess glucose is sent to fat depots.

Food table with glycemic index.

When compiling a menu for the day, focus on foods with the highest glycemic index.

Menu example:

Breakfast
- Oat flakes
— Cocoa sandwich (with cheese)
Dinner
— Baked potatoes with meatballs
- Vegetable salad
afternoon tea
— Cottage cheese mass with raisins
Snack
— Beans with rice
Dinner
— Pasta with fish sticks
- Fruit juice

6. How to increase appetite

For regular and nutritious nutrition, you need to increase your appetite, here are a few ways:

• Take bitterness 30 minutes before meals: Appetizing collection, Bitter tincture, Centaury herb, they can be purchased without a prescription at a pharmacy.
• The drug has proven itself well, has no side effects and contraindications.
• Try to eat as many different foods as possible. Go to cafes, buy unfamiliar dishes. Do not hurry. Pay more attention to eating. Make food a cult.
• Take vitamin B12 complexes, and ascorbic acid.
• The highest efficiency is in anabolic steroids, as well as in peptides, which can be taken strictly under medical supervision.

7. How to improve digestion

In order for the diet to be effective in gaining weight, it is necessary to improve digestion. How to do it? Very simple.
First, chew your food thoroughly. This is approximately 30 seconds for each serving of food.
Such an easy action triggers beneficial reactions in the body. Production of the required amount of saliva and gastric juice. In turn, this improves the functioning of the stomach and liver. Thus, we significantly increase the digestibility and quality of digestion.
It is possible, according to indications, to take enzymes and enzymes.
- Pancreatin - helps the pancreas to digest carbohydrates, fats and proteins.
- Festal - enzymes from dried ox bile. Helps digest foods containing fats, proteins and carbohydrates.
Mezim forte is a powder from porcine pancreas containing the enzymes amylase, lipase, protease, trypsin and chymotrypsin.

Here are the highlights of the diet:

• healthy gastrointestinal tract
• increased digestibility
• healthy appetite
• physical activity to stimulate weight gain.

And finally, thin people are usually nervous, fussy and with a negative perception of the world, change your attitude towards life.
“... Whoever understands life, does not rush anywhere ...”
A great motto for your weight gain program.

On the Internet at this moment great amount useless information regarding muscle gain for girls, and vice versa, there are a lot of myths, which for the most part are not supported by any facts at all.

To gain muscle mass, we need proper diet and the right workout plan.

As for nutrition for gaining muscle mass, it is worth noting that the regime and the assortment itself are practically no different from those in men. But in any case, it is worth paying special attention to this issue, because if the goal is to gain muscle, then it is necessary to take into account the laws of proper nutrition, which will increase self-esteem, improve health, acquire a relief, toned and sexy figure, which will be admired by all passers-by.

How to gain muscle mass for a girl, overview video:

To achieve muscle growth, you need:

• Carbohydrates, which are clean energy
• Protein as the main construction material

In order for the growth of muscle mass to be possible, any person needs an excess of energy, excess calories. Thus, it becomes clear that the body will need more calories that were previously received, in any other case there will be no gain in muscle mass.

It is worth understanding the following:

• To build muscle, you need a calorie surplus
• To burn fat, you need to consume insufficient calories

It is worth noting that such elementary things are familiar to everyone, but it is still worth understanding and remembering them. During the period of gaining muscle mass, you need to get much more calories than before. For example, you can imagine if before going to the gym or starting sports you ate three times a day, now you have to increase the daily diet by at least 2 or even 3 times, and just before bedtime, you can eat in additives and cottage cheese. And these are the MINIMUM requirements. In the event that you have the opportunity to add two or three more meals to these meals, feel free to act, it will not be worse from this, but will only benefit if you are going to work on muscle mass. It should be understood that frequent eating speeds up the metabolism in the body, which means that muscle growth increases. This must be remembered and taken as a basis, because many people eat only a couple of times during the day, and even then it is not of sufficient quality, therefore, in this case, gaining muscle mass is out of the question. It must be understood that nutrition is an integral part of a set of muscles.

It must be understood that when we talked about gaining muscle mass and increasing nutrition, this does not at all apply to the fact that you can eat anything. Yes, you really have to eat a lot, but only the food that will bring building material for muscles, and not excess fat.

Now it is worth paying special attention to EXCESS CALORIES. Initially, it should be noted that it is impossible to calculate one size fits all, and each person in this case is individual: genetic, anthropometric data and body type, all this suggests that it is almost impossible to give any specific advice that is suitable for everyone. . Therefore, decide how much you need to eat in order for muscle mass to grow. you need to independently calculate the number of calories consumed per day based on your weight.

In order for this to become possible, it is necessary to apply the following formula: WEIGHT (in kg) X 30 \u003d .... Kcal

This figure, which should eventually turn out, is an approximate and unchanged number of calories consumed. But , in the event that you are interested in gaining muscle mass, then this will require a large amount of energy, thus, to the amount received, you need to add another 500 calories. By the way, you should also take into account your body type, if the girl is very thin, then it is recommended to add 1000 kcal, and if the girl is curvaceous, then 500 kcal will be enough for her "with her head", so she will not be able to gain excess fat, and all the energy will be processed into a set of muscle mass.

For instance: if the girl’s weight does not exceed 40 kilograms, then according to the formula provided above, it is enough for her to take 1200 kcal per day in order for her weight to remain normal, but if she pursues the goal of gaining muscle, then another 500 kcal must be added and thus her daily diet will be 1700 kcal. Thus, the girl will be able to start a relatively quick weight gain, but again, then it will be necessary to talk about those foods that will help to gain muscle mass, and not empty calories that only prevent this.

It is after your daily calorie intake has been successfully selected that you need to move on to those products that will contribute to correct work body and how to count these products in order to get the necessary 1700 kcal as a result.

THEORETICAL MATERIAL

In order for your nutrition to contribute to the speedy achievement of your goals, you must adhere to the following percentage of carbohydrates, proteins and fats in them:

• Fats - 10-20%
• proteins - 20-30%
• carbohydrates - 50-60%

Such a proportion for the growth of muscle mass can be considered optimal and at the same time not to worry about your health. But in order to correctly understand this proportion, it is worthwhile to initially note for yourself what carbohydrates, proteins and fats are. It is also worth understanding that we are talking about a dry set of muscle mass, in other words, no cellulite and fat are implied. And in order to do this, you need to familiarize yourself with the following concepts and definitions:

Carbohydrates can be of two types FAST (simple) and SLOW (complex). In the case of a set of muscles, it is necessary to give preference exclusively to slow carbohydrates, due to the fact that fast ones are very harmful to the body and contribute to the formation of fat and cellulite, which is undesirable.

PROTEINS are a building material and are very important in case of muscle growth. It is necessary to eat mainly proteins of only animal origin, because, unlike vegetable proteins, they are much more useful.

Fats are also important element, but here it is necessary to carefully divide them into good and bad. BAD FAT (saturated): represents everything that is so difficult to refuse, these are the most delicious food and their components: butter, fried chicken, mayonnaise, etc. Such fat should not be consumed in any case. You only need to use GOOD FAT (Unsaturated): products that possess it are not as tasty and attractive as the previous ones ( vegetable oils, omega-6 and -3, etc.) such fats are considered useful and necessary when gaining muscle mass.

If you pay deeper attention to the proportions of proteins, fats and carbohydrates on specific foods, then you can do it as follows:

• COMPLEX CARBOHYDRATES(rice, buckwheat, durum wheat pasta, oatmeal, potatoes).
• PROTEINS(eggs, beef, fish, poultry, cottage cheese, milk, kefir).
• CELLULOSE(cucumbers, tomatoes, cabbage, etc. only without mayonnaise dressings, etc.)
• WATER(water without gas)

PRACTICAL MATERIAL

Concerning practical material, the following points should be included here:

1. How to correctly count food products and, accordingly, the content of proteins, carbohydrates and fats in them, to find out if you have gained required amount no kcal per day.
2. WHEN AND WHAT TO EAT? (SPECIFIC and VISIBLE in practice)

So, you need to start with how exactly you need to count food.

From carbohydrate foods in this example it will be used mainly rice buckwheat porridge and occasionally oatmeal OR PASTA (but only in the morning as breakfast). Thus, it is not difficult to calculate where 100 grams of dry product is taken as a basis:

Rice: 76 g carbs + 8 g protein = 345 kcal

Buckwheat: 61 g carbs + 12 g protein = 310 kcal

Oatmeal: 66 g carbs + 13 g protein = 371 kcal

From protein foods we we will use eggs, meat, poultry, fish, milk, cottage cheese. (the content is indicated per 100 gr. of the product:

Eggs: In TWO eggs there are 12 g of protein + 0.7 g of carbohydrates = 157 Kcal, respectively, in ONE EGG there is = 6 g of protein)

Meat: 20g protein + 0.0g carbs = 200 kcal

Bird: 21g protein + 0.0g carbs = 140 kcal

A fish: 17g protein + 0.0g carbs = 75 kcal

Milk: 1 liter contains = 28 g of protein = 580 kcal

Cottage cheese: 16g protein + 2g carbs = 100 kcal

Next, you need to calculate the number of products relative to the daily intake, taking into account the daily caloric intake of food for your weight (as in the previous example of calculating the intake of kcal = 1700 kcal). Below, for clarity, calculations will be given for an average weight of 75 kg, but in any case, according to your individual weight, it is very simple to make the necessary calculation using this example.

For ease of understanding, there will be a separate emphasis on PROTEINS and CARBOHYDRATES separately, we will take chicken breast from meat, but if necessary, you can use any other product, but in this case it is necessary to make calculations based on its calorie content.

PROTEIN

Eggs= 8 pieces = 48 g of protein = 500 kcal

Chicken breast= 400 g (finished weight) = 84 g protein = 560 kcal

Milk= 1-1.5 cups = 200-300 grams = 120-220 Kcal

Cottage cheese= 200 gr. = 48 grams of protein = 300 kcal

Total: 180 g protein + 1.480 kcal

CARBOHYDRATE

boiled rice= 200 gr. = 150 g of carbohydrates = 720 kcal

Buckwheat= 100 gr. = 60 gr. carbs = 300 kcal

Oatmeal= 100 gr. = 66 g of carbohydrates = 371 kcal

Total: 276 g of carbohydrates + 1.391 kcal.

TOTAL: 180 g protein + 276 g carbohydrates = 2.871 kcal.

So, in the end, it turns out the following: in the end, for 75 kg, even a small bust of 100 grams turned out, but that's even good. But it is worth noting once again that all calculations must be carried out exclusively for your weight, starting with DAILY CALORIES (according to the formula that was given earlier), after which it is necessary to calculate the NUMBER OF FOOD per day, based on the resulting calorie content.

WHEN AND WHAT TO EAT? (SPECIFIC and CLEAR)

In fairness, it is worth noting that it is very scary for a girl to gain an extra gram of fat, and the purpose of this article is to help minimize such consequences as much as possible, so a simplified scheme will be proposed below that you can work with, but it will also be built on the basis of the required number of calories. In the previous scheme, we found that then the final daily calorie intake was exceeded by 100 grams, taking into account the growth in muscle mass, but it is worth noting that this was just an average statistical guideline, a scheme by which you need to work. In any case, in each individual case, it is necessary to substitute your own weight parameters, your own schedule, in general, for clarity, below is an example of such work:

WAITING 9.00 - as soon as you get on your feet, you immediately need to replenish the supply of water (in no case carbonated), by the way, this will start the work of the gastrointestinal tract. You can’t start breakfast immediately after this, as the stomach will begin to work at full strength, only after 30 minutes of being awake and drinking a glass of water.

9.30 - breakfast (100 grams of oatmeal with milk (1 cup) + 1 banana chopped inside OR a serving of durum pasta (100 grams) + 30 grams of whey protein with milk.

11.30 - snack 50 gr. RICE + 50 gr. meat + vegetables

14.00 - lunch (100 gr. BUCKWHEAT) + 100 gr. meat (eg. chicken breasts) + VEGETABLES.

16.00 - snack (50 gr. RICE) + 3 boiled eggs + VEGETABLES.

WORKOUT AT 17.00-17.45 (WORKOUT TIME - 40-45 minutes)

17.50 (i.e. after training) - at this time, in principle, you can refuse to eat, but if you are very unbearable, then you can even treat yourself to something tasty, the main thing is to eat it immediately after training and in no case before going to bed, otherwise all these things will result later in the presence of fat. It is worth noting that at any other time during the day, it is best not to eat sweets, because of this, problems with subcutaneous fat will immediately begin. It is especially worth noting the second half of the day, after 3 hours, no simple carbohydrates.

19.00 - dinner (100 gr. RICE) + 150 gr. Meat + 2 boiled eggs + VEGETABLES.

21.00 - snack (50-100 grams of meat + 3 boiled eggs + VEGETABLES).

23.00 - snack (before bedtime) - 200 grams of cottage cheese (can be mixed with kefir).

As for water, it is worth noting that drinking it should not be earlier than an hour after eating, and during the day at least 2 or even 3 liters .

SLEEP 23.05 – 9.00, if during the day you have the opportunity to sleep for an hour or two, then this will only benefit.

This is how a daily diet for gaining muscle for weight girls might look like. At 75 KILOGRAM, but you have to do the calculations based on your weight. From this example, it is clearly seen that portioned nutrition is used, which consists of 7 meals during the day (thus, the metabolism is accelerated, and hence the acceleration of muscle mass gain). It also turned out to achieve an excess of calories per day, due to which there is a constant and gradual set of muscle mass, while the amount of fat in the diet is reduced to the maximum, in fact, only carbohydrates (complex) and proteins are eaten. If you look closely, carbohydrate food prevails in the first half of the day, and in the late afternoon it becomes less and less. Such a system was not made by chance, because it is in the first half of the day that a person needs the maximum possible amount of energy, and proteins as a building material, towards the end of the evening. It is thanks to this system that the accumulation of fat is reduced to zero. But at the same time, I will not tire of repeating that all examples are given from average calculations, more specifically, you can say when you make calculations based on your weight and daily calorie intake in order to have an excess of calories, based on carbohydrate and protein products.

In general, everything that you needed to learn from the proper nutrition system, food products, BJU (proteins, fats, carbohydrates), and the schedule of the day, you have safely learned. In the event that you do everything in accordance with the scheme in addition to regular workouts and the gym, you will definitely get the necessary results. Now it is worth talking directly about gym and muscle building exercises.

Mass gain workouts for girls

Before proceeding directly to specific exercises and workouts, it is worth mentioning right away that, in principle, all training complexes for girls actually do not have any special differences with men. Yes, yes, that's exactly it. Even though you can often see girls in the gym working with light weights and doing cardio exercises, in fact, the reason for this is the lack of awareness among the girls themselves. Because of this, they often do not achieve the results they are moving towards.

Therefore, it is worth forgetting all the deliberately false instructions from the screens of your TVs and start training competently in order to achieve results. In fact, there is nothing difficult in this, for this you only need to re-read all the information very carefully and train according to this type.

Remember once and for all: there can be no talk of any set of muscle mass, both in men and women, without the use of basic multi-joint exercises. It is worth noting that numerous repetitions of light weight, conventional simulators and cardio workouts will not provide the necessary load in order to ensure muscle growth. Exclusively only with the use of free weights, gradually increasing the load, you can eventually achieve the desired result. This is if in a nutshell, but further we will talk specifically about each such exercise that will promote muscle growth.

Basic exercises for girls - Video:

EXERCISES

Deadlift

Lack of weight is just as unattractive as extra pounds and body fat. Like overweight, underweight is bad for health and almost always causes hidden diseases. You can gain weight with the help of a special diet, eating foods with a high calorie content.

But before applying a diet for weight gain, it is advisable to undergo a medical examination, identify the cause of a sharp and permanent weight loss, and begin appropriate treatment. After a while, natural growth will be noticeable - an average of one kilogram per month, and the right diet will come in handy.

The right diet for weight gain

Having noticed pathological thinness and making a decision to gain weight, it is important not to make a common mistake: just increase the amount of food consumed. This, firstly, will not be enough, secondly, such an approach is fraught with problems with digestion, and, thirdly, an aversion to food may come.

It would be correct to increase the calorie content of your menu gradually - adding 200-300 calories every day. It is also important to increase the number of meals - up to four or five times a day. Fractional nutrition small, but high-calorie portions will have a better effect on physical and mental health.

General rules diets for weight gain: 30 minutes before a meal, it is recommended to drink 250 ml of juice from vegetables or fruits, while drinking with meals is highly undesirable. It is also not recommended to exercise after eating. The diet should be dominated by proteins and carbohydrates: legumes, various cereals cooked exclusively in milk, pasta, White bread, you can use honey and sugar, fruits and juices. It will be useful to use vitamins during weight gain.

You can increase the calorie content of familiar and favorite dishes. For example, vegetable casserole, pasta and any other side dish can be sprinkled with grated hard cheese, salads are well seasoned with sour cream. In general, this product should definitely be included in the diet for weight gain - it significantly increases the calorie content of the dish.

Sample diet menu for weight gain

Below are examples of balanced menus. You can use this diet for weight gain for men and women.

You can eat for breakfast oatmeal, boiled in milk, with the addition of honey, raisins, nuts, white bread with cheese, butter, coffee with milk.

For the second breakfast - meatballs and pasta, fruit juice.

For lunch - cabbage soup in meat broth, boiled potatoes with butter, fried fish, vegetable salad with sour cream, fruit juice.

Snack. Milk with cookies.

Dinner. Buckwheat with milk and candied fruits or dried fruits, tea with sugar, white bread with butter.

For breakfast, you can cook milk porridge from millet, vegetable caviar, white bread with butter, cocoa boiled in milk.

For a second breakfast, you can eat bread with butter, sausage (as an alternative, a whole piece of meat boiled or baked with spices), yogurt, juice.

For lunch, you can eat meat borscht, cue balls and macaroni and cheese, sweet compote.

For a snack, you can prepare a vegetable salad, season it with sunflower or olive oil and grated cheese.

For dinner - an omelet with cheese, ham and tomatoes, milk with honey.

For breakfast - stewed potatoes with meat, buttered bun, coffee with milk.

For a second breakfast - cereal with milk or oatmeal.

For lunch - pea soup with smoked meats, salad with sour cream, cake or cookies with tea.

As a snack, you can take a fruit salad dressed with sweet sour cream or yogurt.

For dinner you can cook goulash, rice porridge, eat a sandwich with butter, drink sweet tea.

Given the fact that the menu contains dairy products, fatty meat, before using such a diet, you should consult a doctor, exclude pathologies of the gastrointestinal tract, pancreas, and liver. With the permission of the doctor, in addition to vitamins, you can take medication to stimulate digestion, improve appetite.

The principle of following a diet for weight gain for men is not much different - you need to gradually increase the calorie content of the daily menu, which should be based on proteins, carbohydrates, fats: seafood, fish, meat, eggs, legumes, cheeses. In addition, a weight gain diet for men should also be accompanied by physical activity - to give the increasing muscle mass the correct, attractive shape.