The right diet for gaining muscle mass

In the modern world there are a large number of people trying to lose weight. However, there are also their complete opposites, who want to gain weight as quickly as possible. And this problem cannot be solved by simply including fast food in your diet. Everything requires a competent approach. In order to quickly gain weight with the help of nutrition, you can go in two ways:

• use the nutrition designer and do not create your own menus, spending time and effort on this. The service will always allow you to have suitable dishes aimed at gaining body weight for any meal.
• create your own menu for every day, carefully studying the rules and nutritional requirements aimed at increasing your weight level in a short time.

As with losing weight, it is important to balance your diet while gaining weight. To achieve maximum effect, there are several effective methods and tips.

Examination by a doctor

Visit your doctor and undergo the prescribed examination. Excessive thinness (especially sudden weight loss) with a balanced diet and regular physical activity should raise alarm: something has gone wrong in the body. Reasons for weight loss include:

• endocrine system problems
• tumor development
• allergic reactions
• diseases of the gastrointestinal tract
• parasites, etc.

Timely detected and treated pathologies help restore metabolism and gain normal body weight. Consult a nutritionist to help you create a balanced diet. Perhaps a specialist will prescribe a course of vitamins and, if indicated for you, steroids.

If you are underweight, you should consult your doctor.

For those who want to get better: useful tips

1. Simply increasing the size of portions and increasing the amount of carbohydrates consumed is the main mistake of those who want to gain weight quickly. Such a diet will lead to problems with the gastrointestinal tract and can even cause aversion to food, fraught with anorexia. Increase your caloric intake slowly, by 200 calories per day. The basic principle of a weight loss diet is to eat more calories than you burn.
2. Establish split meals - at least five to six meals a day every 3-4 hours. It is important to approach the new regime smoothly: you are used to eating 3 times a day - first introduce the fourth snack, then accustom yourself to the fifth, sixth. You must be comfortable, otherwise your body will experience stress.
3. Half an hour before meals, drink a glass of vegetable or fruit juice, but try not to drink during the meal itself. Drink drinks between main snacks to provide extra calories.
4. Juices stimulate appetite, which is very important when gaining weight. Non-alcoholic beer is also shown in reasonable quantities. It stimulates the production of gastric juice and bile, helping the gastrointestinal tract, therefore it is indicated for low acidity.
5. Forget about fast food, canned food, fried foods, refined foods, lard - such food, and even in large quantities, will lead to obesity and digestive problems. You need to get your weight back to normal, not become fat.
6. Breakfast should not be a quick snack, but a complete meal. Scientists have proven that optimal saturation of the body with carbohydrates and proteins occurs precisely thanks to the first, morning meal.
7. Be sure to restore your sleep patterns and regulate your psychological state. This is especially important if you are pregnant, because weight loss will affect not only the mother, but also the baby. The support of parents, friends, and a loved one during a period of weight gain cannot be overestimated. In severe cases, such as anorexia nervosa, modern psychotherapy can help.

Protein is the main building material during weight gain.

When you want something sweet

If women sometimes eat up stress and suffering with sweets and cakes, then men can consume tons of sweets for no particular reason, they just have a sweet tooth for the most part and do not try to deny the obvious. However, sugar in large quantities is just as harmful to the male body as it is to the female. If we return to the issue of calories consumed, the required daily calorie intake for men is 800-1000 kcal higher

than for women, but this does not mean that you need to “catch up” with sugar.
Excess sugar in the body can lead to abdominal obesity
, increased blood cholesterol and blood pressure, and decreased insulin sensitivity.

If you want something sweet, it’s better to choose natural sweets.

: marshmallows, candied fruits, dried fruits or fresh fruits. Natural sugar is healthier than what is used in confectionery production, but if you still cannot deny yourself your favorite cake, then try eating in smaller portions and starting dessert only after the main meal.

Weight Gain Products

Squirrels

To gain weight, your body needs the main building material - protein. Remember how breastfeeding babies recover quickly? They absorb a volume of milk equal to 1/5 of their body weight per day.

A young body needs more calories to develop. Girls under 25 years old need about 2000 cal per day with a sedentary lifestyle, about 2400 with an active lifestyle. When gaining weight - at least 3000.

It is no coincidence that one of the ways to gain weight for a girl with acute weight loss is to regularly consume 3 glasses of infant formula. Or a more familiar drink - full-fat milk (cow's, goat's, and if you can get it - high-calorie and nutritious buffalo milk).

Your diet must include:

• dairy products: country or store-bought sour cream 25% fat, butter, cottage cheese, kefir
• chicken and quail eggs, and nutritionists allow the consumption of two to eight eggs per day when building muscle mass
• seafood and fatty fish, which must be included in the diet at least twice a week, as an option, fish oil
• first courses of beans: peas, beans, lentils
• meat: chicken, pork, veal, turkey

Carbohydrates

A variety of porridges cooked in milk and butter will help you gain weight without harming your health. A good option is rice, which will help saturate the body with carbohydrates. To increase the calorie content of the dish, you can cook the cereal in broth.

Feel free to introduce pasta and white bread into your diet. Many plump women may be jealous, because delicious baked goods will not harm you. However, don't overdo it! The amount of carbohydrates introduced into the diet for weight gain should not exceed 55% of all food eaten daily.

Chocolate

From time to time you can treat yourself to high-quality dark chocolate based on natural cocoa butter. It is better to avoid sweets with trans fats.

Vegetables

When preparing dishes, add more vegetables, stew them, boil them, bake them, and eat them in salads. It is recommended to actively introduce into the menu not only potatoes rich in starch, but also melons, cabbage, beets, and carrots. In vegetable salads, add sour cream or olive oil, which contains a lot of vitamin E - a stimulator of good metabolism.

Beverages

Between snacks, drink sweet tea and fruit drinks. Juices with pulp are recommended. Be sure to drink non-carbonated clean water - about 2-2.5 liters per day for normal metabolism.

Fruits and nuts

Eat persimmons, melons, apricots, bananas, dates, rich in vitamins and fiber for normal digestion. Dried fruits are a real storehouse of complex carbohydrates - an excellent snack option. Combine dates, dried apricots, and raisins with nuts and seeds, which are rich in essential acids - an important element in protein synthesis.

Real men eat meat

Have you noticed that there are usually fewer men among vegetarians? Of course, vegetarianism is not just a refusal to eat foods of animal origin, but a whole philosophy, but we won’t go into details. It is more difficult for men to give up meat, and some of them consider meat dishes to be the main thing in their diet. There is not only a cultural subtext to this, dating back to the days of mammoth hunting, but also simple physiology.

Men need complete protein

, and the easiest way to get it is from
meat products
.
Protein is essential for maintaining muscle mass, which men have more than women, and for the production of testosterone
. In order for a man’s body to produce enough male sex hormones, he constantly needs protein. You can get protein from a variety of foods, including products of plant origin, but the protein content in meat products is usually higher.

However, you need to understand that not all meat is equally healthy, and it is better to minimize the share of meat products in the diet. Meat products, of course, contain meat, but in pursuit of profit, manufacturers skimp on ingredients, so they use meat trimmings, fat, animal skins and a whole range of “chemicals” in the form of preservatives, dyes and flavor enhancers. Sausages, dumplings, empanadas and other semi-finished meat products cannot be considered sources of complete protein. As a rule, such products contain too much fat, and this is a direct road to heart and vascular diseases.

lean meat for cooking

: veal, beef, chicken, rabbit, lamb. Not everyone likes boiled meat, and fried food is considered more harmful and high in calories, so it is better to cook meat in the oven or on the grill without adding oil. It is also better to avoid using ready-made sauces; ready-made mayonnaise and ketchup contain too much salt and sugar, but you can prepare homemade sauces from fresh herbs and vegetables to your taste.

Sample menu for weight gain

Breakfast

Option 1. Sweet coffee with cream, a bun and toast with jam.

Option 2. Hercules with honey, with nuts and pieces of fruit.

Option 3. Rice milk porridge with butter, fruit.

Lunch

Option 1. Pie with meat or vegetables.

Option 2. Pasta with meatballs.

Option 3. Omelet with cheese, tomatoes.

Dinner

Option 1. Fish soup, macaroni and cheese, white bread.

Option 2. Soup with pasta and meatballs from beef and pork, with sour cream. Vegetable salad, white bread.

Option 3. Borscht with sour cream, mashed potatoes with fried fish.

Afternoon snack

Option 1: Popsicles, sunflower or pumpkin seeds. Fruit yogurt, banana.

Option 2. Sandwich with ham and greens.

Option 3. Milk with oatmeal cookies, gingerbread.

Dinner

Option 1. Meat baked in the oven, with vegetable salad, bread. Fruit dessert with honey.

Option 2. Fish with rice, bread, fruit.

Option 3. Buckwheat with milk, dried fruits, bread and butter.

Second dinner

Option 1. A glass of full-fat milk.

Option 2. A glass of fermented baked milk or kefir.

Option 3. Yogurt.

It is important to combine a weight gain diet with exercise.

Example of a diet for a skinny guy

The calorie content of your diet will depend on your initial parameters. If you weigh no more than a sack of potatoes, start with diet No. 1, if you are a more well-fed guy, then diet No. 2 is at your service, but if you are already far from thin, and also tall, but want to gain more more muscle mass - start the diet in point No. 3.

1850 kcal

For example, consider the initial diet for a guy weighing 60 kg , his amount of BJU per day will be something like this:

• proteins - 120 g;
• fats - 42 g;
• carbohydrates - 240 gr.

We will divide this into 4 steps:

1. Breakfast, first appointment. It consists of 70 g of oatmeal, 3 eggs and 20 g of honey. This serving contains approximately 28 g protein, 21 g fat, 59 g carbohydrates, for a total of 540 calories.
2. The second meal will be considered a snack after a hearty breakfast. That's just 2 bananas, which is about 3.5g protein, 1g fat, 50g carbs and 230 calories.
3. The next two meals will be the same, they will be lunch and dinner. They look like this: 70 g of buckwheat, 120 g of chicken fillet, salad of cucumber, tomato, cabbage and lettuce, dressed with vegetable oil. That's approximately 39 grams of protein, 10 grams of fat, 49 grams of carbohydrates and 430 calories per serving.
4. The final dose will be before bedtime. Throw in 100 grams of cottage cheese, 1 banana, watch cartoons, brush your teeth and go to bed. And from this intake we will get approximately 20 g of protein, 2.5 g of fat and 30 g of carbohydrates.

What do we have in the end? During the day, we managed to eat 129 g of protein, 45 g of fat, 236 g of carbohydrates, and all this totaled 1850 calories .

Once again, this is the minimum you should consume daily to start growing, if you weigh 60 kg or less. If this doesn’t make you grow, then add more. Please note that the mass of cereals is indicated in dry form; after cooking, the mass will become larger.

2800 kcal

The next example is a 2800 calorie diet for an incredible machine weighing as much as 75 kg, which with one glance breaks the bones of the jocks who occupy its simulator.

BZHU of such a diet:

Proteins – 180 g

Fats – 105 g

Carbohydrates – 296 g

And again we divide this diet into 4 doses:

1. The first meal will consist of 100 g of excellent oatmeal, 50 g of delicious bread with no less tasty 30 g of peanut butter, you can add 30 g of raisins to the porridge, and add three snow-white eggs for the protein. In total, we have 44 g of protein, 38.4 g of fat, 113 g of carbohydrates and 970 g of calories.
2. We organize the second meal with 50 g of excellent rice, 50 g of the same delicious bread (you can even have a different taste, not the same as in the morning, because you are a free person and can do whatever you want), you also need to make a vegetable salad with love (cucumber , tomato, cabbage, lettuce) with a total weight of 150 g and add 5 g of olive oil there. Don't forget about 100 g of chicken so that your muscles are powerful, like Hercules. Well, throw in 100 g of halva, just to be sure. And so you got another 44.8 g of protein, 38 g of fat, 125.7 g of carbohydrates, which, by the way, is 1018 calories.
3. In the third dose, you will definitely need 50 g of buckwheat, you can’t live without it. You will also need to catch 200 g of fish, or buy it at the store. And again a salad of vegetables (cucumber, tomato, cabbage, lettuce) with a total weight of 150 g and 5 g of olive oil. And also add 50 g of cheese. Thus, you will easily and naturally get 53.5 g of protein, 23.8 g of fat, 34.4 g of carbohydrates and 561 calories.
4. In the fourth session, so that your muscles can conquer all your classmates, and maybe even your class teacher, you will need 200 g of cottage cheese, and so that you only have good dreams, add 1 orange to it. And this is neither more nor less than 37.8 g of protein, 4.4 g of fat, 22.8 g of carbohydrates and 278 calories.

3700 kcal

And now it's time for heavy artillery. Now you will see a diet of 3700 kcal. If you are an animal weighing 90-95 kg, then this diet is just for you.

I would like to note that this diet will give you:

• 232 g protein;
• 143 g fat;
• 379 g carbohydrates.

This diet will already include 5 techniques:

1. For breakfast you will find 100 g of freshly prepared oatmeal with 30 g of amazing raisins and 30 g of luxurious walnuts. You will also need 50 g of cheese and 15 g of golden honey, and don’t forget that you have eggs! You should swallow 4 pieces for breakfast. And so, with a slight movement of your jaws, you get 56.2 g of protein, 62.2 g of fat, 95 g of carbohydrates and 1157 calories.
2. Your next meal will consist of 100 g of incredibly tasty bread, coated with 50 grams of peanut butter and 1 aromatic banana. Do not cover the bread with banana. That's another 22.9 grams of protein, 25.3 grams of fat, 85.7 grams of carbohydrates and 665.1 calories.
3. For lunch you get 100 g of the finest rice, 200 g of chicken breast, vegetable salad (cucumber, tomato, cabbage, lettuce) with a total weight of 150 g and 5 g of olive oil. And don’t forget about halva, it will need to be crushed into 100 g. You may not believe me, but this is 66.7 g of protein, 38.3 g of fat, 137 g of carbohydrates and 1158 calories.
4. And now dinner. This is 50 g of everyone’s favorite buckwheat, be sure to have a salad of vegetables (cucumber, tomato, cabbage, lettuce) with a total weight of 150 g and don’t forget to throw 5 g of olive oil in there, and also be sure to organize 250 g of fish, without it the whole mass gain plan will go to waste down the drain. And this is another 48.8 g of protein, 11.3 g of fat, 34.4 g of carbohydrates and 426 calories for our muscle-building piggy bank.
5. And the last meal will consist of 200 g of low-fat, tasty cottage cheese that shines in the sun and 2 pieces of kiwi. It might seem like a small thing, but that's another 38 g of protein, 5.2 g of fat, 27.2 g of carbohydrates and 302 calories.

You can select your menu dishes depending on your preferences; fortunately, the calorie content and nutritional value are always indicated on the food packages. It’s a good idea to install a calorie counting app on your smartphone - this way you’ll always know how much you’ve already eaten and how much is left.

Sport

A nutritious, balanced diet will definitely help you gain weight quickly, unless the doctor has found that you have serious health problems that are slowing down your metabolism. However, without physical activity, you may not gain as much as you would like, namely, gain weight in the hips and abdomen.

To gain weight quickly, you can consume a homemade protein shake. Mix a glass of cottage cheese and cream, a couple of tablespoons of honey. You can add any jam or syrup.

Your task is to build not fat, but muscle mass, without getting skin problems, and to be in good shape. Regular sports, namely strength training, exercises for the chest, upper and lower extremities will help. Consult with an experienced trainer or choose a suitable course on the Internet.

Milk: to drink or not to drink?

They say that men are big children, and this is true, at least when it comes to milk and dairy products. Men, like children, benefit from drinking whole milk.

and consume
dairy products
, such as cottage cheese.
Cottage cheese contains a lot of calcium
and easily digestible
protein
, so when developing a proper nutrition plan for men, we must not forget about dairy products. Proteins will help with the “building” of muscles, and calcium will take care of bones and joints.

True, not all men older than school age, or even preschool age, are ready to drink milk, eating it with cottage cheese, so you will have to show your imagination and prepare dishes based on milk and dairy products, as well as buy fermented milk products. Look for recipes for cheesecakes, cottage cheese casseroles, dumplings and pies with cottage cheese. Just don't add too much sugar to your meals, it adds unnecessary calories.