Any training with weights is a shock for the body. After such a training, the body begins recovery processes. It rebuilds old muscle fibers, and builds up a small supply of muscle fibers in case of the repetiton of such stress. It builds these muscle fibers, of course, from food supplied to the body. That is why it is extremely important to choose the right products, from which the body will build muscle fibers in the future.
The main rule of bulk gaining
If the body needs a lack of calories to lose weight. Then for muscle building, vice versa, the body needs an excess of calories. That is, you should spend less energy than it comes from food.
The calculation of daily calorie content during muscle building
A person who is engaged in heavy physical labor, on average, needs 2500-3000 kcal per day. That is, you need to take your weight and multiply by 30. You will get a figure that shows how many calories you need to keep your weight constant. Well, your goal is to gain muscle mass, respectively, you need to add 500-1000 calories to this figure, depending on your body type. It is best to make a practical adjustment after calculating the required calorie content. That is, focus on the scale, as well as the reflection in the mirror.
And if you notice that the weight is unchanged, then you have calculated the calories incorrectly, and you need to add a little. If the weight has increased, but the reflection in the mirror shows that you are not gaining muscle, but simply gaining weight (fat), then you need to correct food that are included in your diet.
Food during lean muscle building diet
The main food for gaining muscle mass are animal protein, saturated and unsaturated fats, complex carbohydrates with a low glycemic index and fiber. These products are best consumed frequently and in small portions. This will provide smooth saturation of the body with nutrients and accelerate metabolism, that is, recovery and muscle growth will go faster.
I am confused seeing articles in the Internet that say that when gaining muscle mass, you need to eat simple carbohydrates, more and more. I don’t understand why this should be done, simple carbohydrates most often lead to fat gaining, not muscles. After building of such shitty bulk, you have to keep a strict diet, severely limit yourself, especially when you are already used to eating sweets and cookies. I do not argue that when you gain bulk, you can sometimes pamper yourself with simple carbohydrates, but you should not include them in your diet on a daily basis.
Protein during muscle building
Protein is the main building material of the body. Protein when muscle building a bodybuilder should consume in large quantities. I mean 2-2.5 grams per 1 kilogram of weight, and not those crazy amounts that are written in the Internet (up to 5 grams per 1 kilogram). As you know, protein products are much more expensive than fats or carbohydrates. And those who advise to eat 4-5 grams of protein per kilogram of weight simply do not care about your wallet. Your body does not need such a huge amount of protein, and if it does not, then why we should eat so much of it.
The best way is to count animal protein, because plant protein is much less digestible. The main sources of protein are meat, fish, seafood, dairy products, eggs, protein shakes.
Fats during muscle building
Fats are the main component of your body’s cells. The body builds muscle fibers from these cells. In addition, fat is at the core of the brain and nervous system, which is also stressed during training and needs to be restored. Obviously, fat is essential for gaining muscle mass, and I also disagree with the fact that most articles in the Internet advise strongly limiting fat in your diet (up to 10%). In my opinion, this is due to the fact that most people confuse saturated fat with trans fat. Undoubtedly, trans fats are harmful and dangerous for your body and their amount, regardless of whether you gain or lose weight, needs to be reduced to zero.
You should eat saturated and unsaturated fats about 1.5-2 grams per 1 kilogram of body weight per day. Moreover, the ratio of saturated and unsaturated fatty acids should be about 50 to 50. The main sources of fats are fish, fatty meat, nuts, vegetable oils, dairy products.
Carbs during muscle building
Carbohydrates are your body’s energy. As I’ve said, the main focus should be on complex carbohydrates with a low glycemic index and fiber. Simple carbs are best to limit to a minimum. But, there are times when simple carbohydrates will only benefit. These times are right after training (or during) and in the morning, immediately after waking up. After training, you need to quickly restore the energy reserves spent during workout. Simple carbohydrates raise glucose levels more and are therefore better suited for faster energy recovery.
You can also eat simple carbs during your workout to keep you energized throughout your workout. And right after sleep, simple carbohydrates will be beneficial for restoring the energy reserves spent during sleep. Honestly, I am not a supporter of eating simple carbohydrates immediately after sleep, not so much energy reserves are spent during sleep. Therefore, the most correct ratio of simple and complex carbohydrates after sleep will be 50 to 50.
Having calculated the required amount of protein and fats for gaining muscles, you should count the rest of the calorie content considering complex carbohydrates and fiber. The main sources are cereals, legumes, durum wheat pasta, wholemeal bread, vegetables, fruits.
Following such a way, you will gain lean muscle mass with a minimum amount of fat. Subsequently, with such muscle bulk, it will be much easier for you to achieve shredded muscles. In addition, you will save yourself from a number of inconveniences associated with a large amount of fat in the body. Starting from high blood pressure and ending with a change of wardrobe.