Nutrition is an integral part of any training, especially during the build-up period. muscle mass. In the last article we talked about a super-intensive program for mass. Of course, the food here should be special. First, let's look at the main points related to taking supplements.
- Take creatine. Not only does creatine force more fluid to be pumped into the muscles, but it also enhances the strength performance of the working muscle by increasing the level of phosphate in the muscles. muscle tissue. This substance stimulates the production of ATP, which is the main fuel for muscle activity. Take 3-5 grams of creatine mixed with a protein shake before and after training.
- Take it. This amino acid causes the body to produce large amounts of nitric oxide, which increases the lumen between blood vessels and promotes saturation of all muscle fibers with blood. Take 3-5 grams of arginine in the morning, then half an hour before training and before bed.
- . This substance accelerates recovery and stimulates the production of growth hormone. Glutamine also helps increase the amount of fluid in the muscles, which increases pumping. It should be taken 5 grams along with arginine.
Before presenting the nutrition plan itself, we will consider some important features of nutrition during the weight gain program.
- Eat 6 times a day, to do this, divide 3500-4000 calories into six meals. The intervals between doses are approximately 2-3 hours. On days when you don't train, include a seventh meal.
- 30% of total calories should come from proteins, 50% from carbohydrates and 20% from fats. Try to follow this as strictly as possible. There should be 3 grams of protein and 6 grams of carbohydrates per kilogram of weight.
- Due to the wild intensity of the training, the total calorie intake is also high. Be sure to consume protein and carbohydrates before and after your workout. This has the best effect on muscle growth.
| Products | Calorie content | Protein | Carbohydrates |
|---|---|---|---|
| Breakfast | |||
| 6 egg whites, 4 yolks | 334 | 33 | 2 |
| 2 cups oatmeal | 300 | 14 | 50 |
| Lunch | |||
| 85 | 20 | 1 | |
| 150 g milk | 90 | 9 | 9 |
| 1 cup rice | 214 | 6 | 46 |
| Dinner | |||
| 150 g chicken breasts | 155 | 30 | 0 |
| 4 slices wholemeal bread | 320 | 12 | 60 |
| Afternoon snack | |||
| 180 g cheese | 145 | 23 | 6 |
| 1 boiled potato | 220 | 4 | 50 |
| Before training | |||
| Meal replacement cocktail | 390 | 40 | 40 |
| After training | |||
| 1 spoon whey protein | 85 | 20 | 1 |
| 4 slices white bread | 320 | 9 | 60 |
| 1 banana | 110 | 1 | 28 |
| Dinner | |||
| 250 g grilled beef | 500 | 48 | 0 |
| 2 boiled potatoes | 440 | 8 | 100 |
| 2 cups broccoli | 100 | 11 | 14 |
| Second dinner | |||
| 1 spoon casein | 110 | 20 | 2 |
| 1 cup oatmeal (with protein) | 150 | 7 | 25 |
Don’t forget that the final result of muscle pumping depends not only on competent training program and genetics, but also on how well the athlete eats. Unsystematic and thoughtless eating can ruin any training regimen. Try this diet plan - it may help you too.
Calories Kilos, commonly referred to as calories, are units of energy in food to fuel your body. You and your doctor may have decided that you need to consume 5,000 calories a day for a variety of reasons, such as weight gain or promoting an intense exercise regimen. At first, you may not know how to eat 5,000 healthy calories every day, but with some practice, you can successfully eat nutritious, delicious meals with the calories you need.
Video of the day
Step 1
Eat six meals consisting of approximately 833 calories each. According to Basic Nutrition and Dietary Therapy, it's best for your metabolism and digestion to eat six meals a day, as opposed to the traditional three.
Step 2
Plan your meals ahead of time so you have approximately 833 calories in each meal. Use a calorie counter or online resource to look up calories for foods you are unfamiliar with.
Step 3
Include lean protein, vegetables and complex carbohydrates with every meal. Protein, vegetables and whole grains are the cornerstones healthy eating, and you should include meat, fish and tofu in your diet to meet your lean protein needs, a wide range of vegetables such as lettuce, peppers and zucchini for your vegetables and a variety of whole grains such as whole wheat pasta , whole grain breads, brown rice and wild rice to meet your complex carbohydrate needs.
Step 4
Cook with olive oil to add healthy omega fatty acids to your meals and boost your calorie count to help you reach your 833 calorie per meal goal.
Step 5
Add calories to your meals by using nutritious, calorie-dense foods. For example, enjoy a large avocado, which sells for 322 calories, 14 grams of fiber and 975 grams of potassium. Alternatively, top your salad with some sunflower seeds or walnuts, which contain 165 calories per ounce and 185 calories per ounce, respectively.
Step 6
Avoid sugary and fatty foods such as cookies, cakes, candy and sweets. While this may seem like an ideal and necessary food choice to increase your calorie intake, it is better to choose healthy foods to meet your calorie needs.
We are often told that weight gain and loss follow simple physical equations, determined by the difference between calorie intake and calorie expenditure. In the comments on our website, the expression “elementary physics” appears with enviable regularity. No wonder: for decades, the official recommendations of nutritionists boiled down to the fact that “you need to eat less” and move more, and this dogma was firmly imprinted in the mass consciousness. Once again, one calorie is not always equal to another calorie. We get fat not because we consume too many calories, but because we eat a certain amount. Our bodies are not governed by “elementary physics,” but by complex biochemistry and endocrinology.
And although it is very difficult to break existing stereotypes, I will try to do it again. Here is the remarkable story of a guy named Sam Feltham, who decided to refute the popular myth “all calories are equal” by personal example. To do this, he conducted a series of experiments on himself in the best traditions of film director Morgan Spurlock - the same one who ate only at McDonald's for a month and documented the change in his condition and well-being (the film “Double Help”).
Sam decided to try eating more than 5,000 calories every day for 21 days and see what happened to him. For those unaware, the typical recommended intake is approximately 2,500 calories per day, with variations depending on gender, height, age and level of physical activity. Sam calculated his recommended level and came up with a figure of 3,058 calories per day.
Proteins – 22%
Fats – 72%
Carbohydrates – 6%
The proportion, of course, is correct, but Sam literally ate for two, consuming 2,736 calories more than he spent. Theoretically, based on such an excess of calories, he should have gained at least 7.5 kg in 3 weeks. But practice does not always confirm theory. After 21 days of epic binge eating (including 400g steaks every night!) Sam Feltham weighed just 1.3kg more than when he started the experiment. But having gained a little weight, he also managed to visually lose a little weight: his waist circumference decreased by 3 cm - from 79.5 to 76.5 cm. Measuring the percentage of body fat showed a figure of 12.6% - almost ideal for an athlete .
Throughout the experiment, Sam kept a video blog, here you can watch a video summarizing all 21 days:
The experiment, of course, showed that even after seriously overeating on LCHF, Sam Feltham gained almost no weight. But maybe it's all about some unique properties of this guy? Maybe he is one of those lucky people who manages to eat as much as he wants without getting fat, so for “ordinary” people his experience has no meaning? To test this claim, three months later Sam conducted a second experiment, which he called the “Fake Food Challenge.” This time, he got his 5,793 calories from what he called “fake food”—refined-carbohydrate-rich, fancy-packed ready-made meals.
This is what his new diet looked like:
Breakfast:
Bran Flakes (100g) Skim Milk (300ml) Strawberry Jam (100g)
Snack 1:
Mini pizza with tomatoes and cheese (500 g) Strawberry yogurt 0% fat (330 g) Can of Coca-Cola (330 ml)
Lunch
Sandwich of 2 pieces of whole grain bread and chicken filling with tikka sauce (100 g) Chocolate muffin (105 g)
Snack 2:
Potato chips with cheese and onions (35 g) Low fat rice pudding (500 g) Can of Coca-Cola (330 ml)
Dinner
Lasagne with cheese and pepperoni (400 g) Garlic bread (100 g)
Snack 3
Aerated chocolate (150 g) Strawberry yogurt 0% fat (330 g)
Total for the day: 5793 calories, 892.7 g carbohydrates, 188.65 g protein, 140.8 g fat
Proteins – 13.50%
Fats – 22.65%
Carbohydrates – 63.85%
Not LCHF at all, but absolutely consistent with WHO recommendations for the amount of calories from various nutrients.
This time the experiment was not so successful for Sam. Such active overeating of foods rich in carbohydrates and low in fat produced results visible to the naked eye:
Result: plus 7.1 kg and as much as 9.25 cm at the waist, which is clearly visible in the photographs. In addition, this time Sam measured his body fat percentage before and after the experiment. This figure jumped by a third – from 12.6 to 16.9%.
Given that the number of calories in the two cases was identical, as well as the level of physical activity, we can consider that the experiment convincingly showed that it is not the number of calories, but their source. At least for an English guy named Sam Feltham. This experience is unlikely to meet the strict criteria of serious scientific research, but sometimes the experience of a particular person is more impressive than many articles in specialized peer-reviewed journals.
PS. To reverse the results of experiment number 2, Sam performed experiment number 3, putting himself on a strict LCHF diet with a total caloric intake of 3,500 calories per day. This is quite a lot of calories, but theoretically this is the level of calories that Sam needed to maintain a stable weight at his level of physical activity. But even here practice diverged from theory, or rather from generally accepted ideas. During three weeks of “rehabilitation” on LCHF, Sam lost 5.65 kg and 7.5 cm in waist circumference. His body fat percentage dropped from 16.9% to 14.2%.
Tumblr 0
VKontakte 0
Print 0
Odnoklassniki 0
Whatsapp 0
Continue reading
You may also like
This post has 75 comments
At this very moment, thousands of women are thinking about the gym and diet to prepare for the beach season. But 23-year-old Tammy Jung has her sights set on the exact opposite - she wants to gain weight as quickly as possible. Tammy once weighed 50 kg, wore tight jeans, loved to play volleyball and hang out with friends. However, then the girl decided that she wanted to gain weight. Now she spends all her days at home, eating buckets of fried chicken, tons of donuts and whole wheels of cheese. And the inspiration for such changes in the girl’s life was her 28-year-old boyfriend Johan Uberman, who carefully feeds his beloved... through a funnel. As it turns out, some people like it fatter!
The girl allows her boyfriend to pour creamy milkshakes into her mouth through a funnel. Her goal is 5,000 calories a day. As a result of this horrific diet, Tammy gains 19 kg every six months. In this photo you can see Tammy before she started the “anti-diet”. Tammy now weighs more than 110 kg, and, according to her, she is only halfway there. She wants to win a competition on one website on the Internet and become the most beautiful fat woman. Her goal is 190 kg. Tammy already has fans from all over the world. 
The girl was warned more than once that she was risking her health and shortening her life. But determined Tammy is happy with every kilogram she gains and says she doesn’t care if she’s ruining her health and body. “I’ve never been so happy. Nothing will stop me from achieving my goal." "I know this is a controversial issue, but it's no one's business. Food makes me happy. I make money by doing what I love, and I want to make more." Pictured: Tammy a few years ago. 
Johan helps his girlfriend gain weight. He feeds her 30 donuts a day, as well as pancakes and waffles. The couple spend up to £70 a day on snacks. Photo: Tammy while on the volleyball team. 
“I start the day with a huge breakfast of waffles, cream cheese, bacon and sausage, and then head to McDonalds for burgers. I can eat cheese all day – a couple of pieces is no problem for me, but for dinner I prefer pizza or Mexican food.” 
“At the end of every day I make myself a protein shake with whipped cream and a bucket of ice cream, and Johan feeds me through a funnel. I can drink a shake through the funnel even if I’m completely full.” As a teenager, Tammy played volleyball and soccer and was a healthy weight of 50kg, but felt “insecure” at the time. 
"I was ashamed of my appearance. I always considered myself fat and had low self-esteem. After quitting sports, I started gaining weight. At first I was in despair. But one day I looked in the mirror and realized that I was really fat... and I felt at ease.” In the photo: the same “breadwinner” Johan. 
“My body is sexy and I feel more feminine with every kilogram I gain. Tammy weighs almost twice what she should, according to her height and age. The girl often films herself as she is, especially for a crowd of fans. 
“I am often asked to eat and weigh myself on camera. I can earn up to £1,000 a day from this, and even more if I work hard.” Johan, whom Tammy has been dating for eight months, isn't worried about the crowd of fans, including boys. 
“I immediately noticed that she loves to eat and eats more than me. I was impressed,” he says. “I will love her no matter what she looks like.” The most incredible thing is that Tammy's parents have no idea what their daughter does for a living, and that she is gaining weight on purpose. 
“My relatives noticed that I was getting better, but they still don’t know that I’m doing it on purpose. They probably wouldn’t agree to this, but I earn my own living.” Doctors warn that Tammy is risking her health and shortening her life. 
Tammy's diet: breakfast - waffles, cream cheese, bacon and sausage, then burgers from McDonald's; cheese - all day; for dinner - pizza or Mexican food. At the end of the day - a milkshake with whipped cream and a bucket of ice cream. 
For many people, the festive feast is associated with a very big amount not the healthiest food. And an extra 2-3 kilograms the next day is a source of stress and a reason to sit down. fasting diet for a week. But what actually happens during a binge binge?
You don't gain much fat
During a holiday feast, you can eat a lot, but not as much as you think. We cannot eat endlessly: in response to an unusually large portion of food, the body turns on saturation, and the more food, the more the feeling of eating “at throat level”. It is believed that on day X you can eat about 4000-5000 calories, and according to more realistic estimates - about 3500 calories (if you look at a typical holiday table). That is, this is 1500-2000 calories more than the norm for maintaining weight in a person. At the same time, in order for the body to store a kilogram of fat, about 7,000 calories are needed above the norm - thus, you need to eat about 9,000 calories per day.
In addition, research shows that if you eat a lot of food in a short period of time, you will O Most of the calories burned leave the body as heat instead of going to fat, unlike overeating a little evenly over many days.
Carbohydrates
Carbohydrates are energy, and they turn into fat only in extreme cases - with systematic overeating and exceeding the calorie norm. On average, the body stores 300 to 500 grams of carbohydrates in the form of glycogen, depending on weight, height and amount of muscle. If your glycogen stores are partially empty (for example, you were dieting and/or exercising a lot before the holiday), you can eat a few hundred grams of carbohydrates, and almost all of it will be stored as glycogen rather than fat. And please note: we're talking about not about the weight of the prepared food, but specifically about the carbohydrates in it. At the same time, glycogen attracts water, which leads to temporary weight gain.
Fats
Unlike carbohydrates, excess fat is easily stored as fat, which is logical. The fate of almost all fats received with food is to replenish fat cells. But if a person maintains a calorie deficit, fats leave the cells and are used for energy throughout the day. If not, they will remain there. But they still can’t visually affect your figure in one evening - it’s simply impossible to eat so much at one time.
Alcohol
Alcohol is the fourth macronutrient, besides proteins, fats and carbohydrates. Ethanol is poisonous to the body, so the first thing the body will do is break it down and use the energy released in the process. At this time, the oxidation of fats and other fuel sources is inhibited, and they more easily replenish fat reserves. A Alcohol also increases appetite and reduces self-control in eating.
Your weight will increase, but due to water
You wake up the next day feeling heavy and swollen. You weigh yourself and see +3 kg on the scales. You don’t need to drive yourself to the gym and work off what you eat, you don’t need to starve for a week, because it’s not fat. There are several things that add weight and bulk to the body, but are not fat.: weight of food in the gastrointestinal tract, swelling from large quantity salt in holiday food and glycogen along with the water it holds. All thisadds from a few hundred grams to a couple of kilograms, which will go away in a few days as soon as you return to your usual diet.
- Plan to increase calories until weight is maintained
Losing weight during the holidays is a bold and impossible decision. A much more realistic and workable strategy is to go calorie-based to maintain your weight. 2000 calories instead of 1500 calories is a more pleasant figure in terms of the amount of food, and at the same time helps psychologically: you eat more, but do not break the plan and do not suffer from guilt. - Schedule strength training.
If you are involved in fitness, go for strength training on the day of the feast or the day before: physical activity you create a state of better absorption of nutrients in the body. - Plan your meals for the day.
Many people make a big mistake and deliberately fast during the day before the feast. As a result, in the evening they are so hungry that they begin to eat uncontrollably, and then feel bad - both mentally and physically. Instead, eat lean protein and vegetables for breakfast and lunch on Day X. This way you will make room for calories, which at feasts always come from fatty and carbohydrate foods. - Controlling the quantity of food or its quality.
Different strategies may work for different people: for some it is easier to try everything, but a little at a time. For some, choose several more or less dietary dishes and eat only them.
Even on the holiday table you can always find something healthy: vegetables, meat, fruits. Half the contents of your plate should consist of protein (turkey, lean pork, beef, fish, poultry). The rest is vegetables in any form and a little “harmful” (fatty cheeses, sausages, sauces, desserts). - Limit sugary drinks.
Sugary drinks are a source of empty calories. - Less drama.
If you couldn’t resist and overate, there is no point in scolding yourself - at holidays and feasts it is normal to eat not the healthiest food. However, if you go on a food binge for weeks and months after the holidays, if you wait until after the holidays to binge on “forbidden” foods, this is a sign that not everything is in order with your diet. Perhaps the rest of the time you eat too little, limit your diet and food choices too much. Hungry times with the grand opening of a jar of red caviar and festive cervelat are in the past, and every person can buy whatever he wants at any time and eat it in moderation.
conclusions
- Overeating once does not make you fatter.
- Holidays and feasts increase weight due to edema, not fat.
- Not all overeating is unhealthy. If you're on a strict diet, periodically increasing your calories from carbohydrates can be good for your metabolism.
- It's normal to relax a little during the holidays. The main thing is not what you do occasionally, but what you do most of the time. If you stick to a diet 80% of the time, then the remaining 20% is not so important.
