In bodybuilding, «mass gain» corresponds to a period of time during which a practitioner attempts to increase muscle mass; while minimizing fat intake. This period must be conducted by a practitioner in a suitable physical condition. In summary, a fat person (+15% fat); must be on a fat loss program. To get the best mass gains, it’s important to remember a few basics when it comes to nutrition and training.
Getting Started: PART 1 – PRINCIPLES OF NUTRITION
The nutrition part is undoubtedly the pillar of successful mass gain. To build muscle you need to eat the right food. to provide your body with all the elements necessary for muscle building. But also to provide you with enough energy to train intensively and to recover optimally.
- Calculate your daily calorie intake: To make it easy, all you have to do is multiply your weight by 44
example : An 80 kg practitioner needs to eat 3500 kcal (80×44=3520)
That’s still approximate, of course. You have to adapt to your progress and your vision in the mirror.
- Protein intake: To ensure good muscle building; You must consume 2g Protein per kg body weight.
Example : An 80kg doctor should consume 160g of protein per day.
- carbohydrate intake: Carbohydrates are essential for maintaining muscle glycogen stores. They give you the energy to ensure your training. They also help stimulate the release of the powerful anabolic hormone insulin for tissue growth. In general, they should make up 50-60% of your daily caloric intake and come from sources such as rice, sweet potatoes, whole grains, fruits, etc.
- lipid intake: Quality lipids are key to the proper functioning of your endocrine system. Thanks to cholesterol, which is a precursor to the production of testosterone. They should make up 15-20% of your daily calorie intake and come from sources such as olive/canola/coconut oil, avocados, egg yolks and oilseeds. (nuts/hazelnuts/almonds)
- The key to success: carbohydrate + protein drink within 30 minutes after training.
Many studies confirm the need to consume a drink rich in fast carbohydrates and fast protein (whey) within 30 minutes after a workout. This restores energy stores (muscle glycogen); and at the same time protein synthesis is triggered to be in a state of optimal muscle anabolism. I recommend products like AFTERMATH or COMPLETE SHAKE ALL IN ONE! They are perfect post-workout formulas.
- Frequency of meals: it is recommended given the resulting caloric intake; to split into 6 meals. And this in order to be able to ensure sufficient assimilation and digestion of nutrients.
- Pre-night meal : Sleep is a complete recovery phase for your body. Make sure to sleep at least 7-8 hours a night and have a dose of slowly assimilable protein accompanied by a lipid source before bed. THE INFORMED CASE From where BEDTIME PROTEIN SHAKE accompanied by whole or crushed almonds is ideal before bed.
– Eat most of your carbohydrates at breakfast and during exercise (before/during/after); is a great way to promote lean mass gain and minimize unwanted fat mass gain. At other times of the day; Limit your carbs to smaller portions, choosing sources with a low glycemic index to control your blood sugar and promote lean mass gain.
– Controlling your carbohydrate and fat intake is a great way to increase recovery and muscle growth. To do this, you simply cycle your consumption of carbohydrates and fats on training and rest days. On rest days, increasing lipids and reducing carbohydrates improves muscle recovery while limiting fat gain. training days; Reduce your fat consumption and increase carbohydrate consumption to have enough energy for your workout.
Article continued: Bulking – Training
Article written by Riadh Nemdil
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