The topic of weight gain is no less relevant than the topic of weight loss. This is noted by all practicing nutritionists. Women strive to gain weight in order to correct some defects in the figure, get rid of weakness and thinness, and find a seductive roundness in the chest and hips. Men want a sporty, muscular look.
Contrary to expectations, the process of gaining mass is more difficult than the process of losing weight, it requires perseverance and effort, and is long in time.
The reason for the thinness lies in the original features of the functioning of the body, in its specific metabolism, and it is very difficult to correct such features.
The most difficult cases of thinness are destructive processes occurring in those who overdo it with weight loss diets in pursuit of a model appearance.
Critical underweight, especially turning into dystrophy, is extremely difficult to correct. This requires the efforts of not only nutritionists, but also doctors.
Proper nutrition for weight gain
The most important condition for gaining weight is regularity of nutrition. It is necessary to draw up a schedule according to which meals are taken every day at the same time.
The optimal number of meals per day is three main (breakfast, lunch, dinner) and two additional (second breakfast, afternoon tea). Between meals, you should also make snacks with nuts, dried bananas, dried apricots, dates.
Do not overload dinner with foods that are heavy to digest, otherwise it will interfere with good stomach function and proper sleep.
Breakfast should be hearty, but not greasy. Lunch is even more dense. The lunch menu must include a hot first course (soup, borscht, cabbage soup, hodgepodge, fish soup).
If it is not possible to use the services of a canteen or a cafe during the working day, in order to comply with the meal schedule, it is worth getting special containers where the products of the daily diet should be dosed. Now there are models of heated containers, which is especially convenient.
To correct body weight, it is required to increase not only the volume of muscle tissue, but also the volume of the layer of abdominal and subcutaneous fat – the energy reserve of the body.
After all, fat is not only concentrated energy, but also a protective layer that protects our internal organs from injury.
A nutritional program for gaining weight should be coordinated with an experienced nutritionist. He will give suitable recommendations, taking into account the individual characteristics of the client’s body.
Your Meal Schedule for Muscle Growth …
I recommend using the fractional feeding principle.
That is, there is food often, but little by little, or rather: within the required number of calories.
Relatively speaking, you can have 5-6 meals during the day.
- Rise 8.00
- 8.05 – drink simple non-carbonated water according to your well-being
- 8.30 – breakfast (complex carbohydrates + proteins + fiber)
- there can be, for example, strength training (training time – 40-45 minutes)
- 11.00 – snack (complex carbohydrates + proteins + fiber)
- 14.00 – lunch (complex carbohydrates + proteins + fiber)
- 16.00 – snack (complex carbohydrates + proteins + fiber)
- 19.00 – dinner (no carbohydrates, only proteins + vegetables to minimize the accumulation of excess fat)
- 21.00 – snack (no carbohydrates, only proteins + vegetables to minimize the accumulation of excess fat)
Sleep 22.00-23.00 – 8.00, also if there is an opportunity to sleep for another hour during the day, go for it.
This is what your daily muscle building diet might look like.
Ps time you can change and adjust for yourself (according to your schedule). This is just an example!
Main essence: 6 meals. 3 main (breakfast, lunch, dinner) and 2-3 snacks. With your head!
To implement this diet, you will need food containers:
Their essence is simple: you can cook your own food and take them with you (if necessary).
And then you just take it out and start absorbing food when you need it. That’s all.
This is the answer for those who do not know how to combine such a number of meals with work / study.
I will say this: there would be a desire – but there will already be an opportunity.
If there is no desire, then, as a rule, there are a thousand reasons and excuses)).
Meals for a week to gain weight
To maintain good shape, women need to consume at least 20,000 calories per week, and men 25,000.
If this norm is observed, the intake of energy (in conditions of rational activity without overload) will exceed the expenditure. With excessive physical exertion, the amount of calories consumed should be increased.
To individually calculate the optimal amount of calories, use the Muffin-Geor formula:
- for women – (9.99 x body weight) + (6.25 x height) – (4.92 x age in years) – 161;
- for men – (9.99 x body weight) + (6.25 x height) – (4.92 x age in years) + 5.
The calorie content of the food consumed is checked according to special tables, which contain data on each food product.
The most high-calorie foods:
- pork meat and lard;
- fatty lamb and beef;
- millet porridge;
- rice porrige;
- fatty varieties of hard cheeses;
- sweet curd mass;
- dried fruits;
- all pastries with cream (cakes, pastries);
- hot chocolate;
- soybean oil.
Lowest calorie foods:
- vegetables: tomatoes, cucumbers, onions, radishes, bell peppers, cabbage, carrots, beets;
- melons: melon, pumpkin, watermelon;
- fruits: apples, pears, cherries, cherries, raspberries, strawberries, plums, apricots, citrus fruits.
The best foods for gaining muscle mass: calories, BJU, description, use options
There are no exotic foods in the dietary “basket” for gaining body weight.
It is enough to draw up a diet based on all the usual meat, poultry, fish, cereals and dairy products …