Proper nutrition for bodybuilders is half the success. There is a simple scientific approach to this issue, which allows the athlete to build muscle mass without problems for the athlete's health. Otherwise, there may be abnormalities in the work of the gastrointestinal tract, central nervous system and cardiovascular system.
To build up volume, strong and prominent muscles, it is not enough to own various training methods around the world or with some personal methods. Without proper nutrition in appropriate amounts it is impossible to achieve good results. Nutrients are needed for continuous muscle growth after exercise and full recovery. In other words, in order to increase the number of muscles, you need to eat and eat a lot, but this is correct, otherwise it will grow not the muscles, but the fatty layer.
This food program is highly efficient, progressive and accessible. The thing is that it is based on the latest achievements in the field of dietetics, therefore it serves as an ideal complement to any training processes that rely on a scientific approach. This approach to nutrition will quickly increase muscle mass, without recruiting excessive amounts of fat.
Some athletes who are "on the mass" suffer from the negative influence of fats in the body, on the sensitivity to insulin, and this slows down the growth processes of muscle mass. Such a diet is devoid of such a shortcoming. Thanks to such a program, it is possible to gradually increase the number of calories consumed by athletes, so that the organism has time to adapt to it. In other words, problems such as catabolism and excessive fatty deposits remain behind.
"Without proper nutrition and in the proper amounts, it is not possible to achieve significant results from training."
Basic diet of a bodybuilder
Naturally, you need to start everything from the basic diet of the athlete. Since there are individual differences in metabolism, as well as the level of activity of each athlete, it is useless to use standard equations for calculating the number of calories, and it will not work either. As a basis for calculations it is necessary to take the quantity of calories that are absorbed at the initial stage of the training process and constantly adjust their consumption depending on the results.
Such a program requires tracking the exact number of calories and macronutrients during the next 6 weeks of active exercise. Such an approach may turn out to be new and unfamiliar, so it is better to find information about it on the Internet, to spend a little time to study the very meaning of this technique. The fact is that many athletes blindly adjust calorie intake, and then complain about the inefficiency of training.
As a rule, an athlete does not know how many calories he consumes. Therefore, it is necessary to start a diary and, having adopted special programs, to keep records for the first three days. It is necessary to fix everything that is eaten during this period. There are special applications for smartphones that will help to calculate the average data on calorie consumption for a given period of time. In other words, we will have to work hard on our food.
To accelerate the process of increasing muscle volumes, it is necessary to add about 300 kcal to the basic parameters (average). Over the next 2 weeks, you need to monitor the increase in body weight and volume, measuring the volume of the chest, neck, hands, etc. In the same period, it is necessary to measure the level of fat deposits with a caliper, guided by such factors:
- if the weight is set without fatty deposits, it is necessary to add another 300 kcal to the diet (daily);
- if the increase in body weight did not occur, then we must add about 500 kcal.
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This process is repeated every couple of weeks, adding more and more calories, but there are also some nuances.
Increase the number of calories
- Daily norm: proteins, fats, carbohydrates
- To increase the caloric intake of food is necessary only by the above method.
- As a rule, after increasing the number of calories, fat begins to be deposited. The following actions can have the following character.
- First of all, you should stop increasing the number of calories, although there is another option proposed by Lane Norton. Its essence is to add every two weeks not 300 kCals, but only 50 kcal each.
- These calories will be burned for each day, but after a couple of months the body will begin to receive a sufficient number of calories, which will lead to an increase in body weight.
- The given quantity of calories should be distributed on 3-4 receptions, using them every 4 hours. The task can be simplified if you make portions the same in volume, except for the portion that is taken immediately after training. This portion should contain more calories, somewhere 20%, compared to the rest.
Well, now is the time to sort out the type of calories that are better to use.
Proteins
Proteins should be consumed at a rate of 1.5-2 g per 1 kg of human body weight during the first 6 weeks. This amount differs from that used by some bodybuilders in a smaller direction. Here the most important thing is the use of only high-quality products.
Some athletes believe that this is not enough, but studies show that under conditions of taking 1.5 g of protein per 1 kg of body weight, muscle volume increases. Each serving should contain at least 30 g of protein, which is contained in various sources.
For example:
in chicken thorns;- in chicken breasts;
- in the breasts of the turkey;
- in the salmon;
- in mussels;
- in the tuna;
- in shrimps;
- in lean beef;
- in the pork tenderloin;
- in chicken sausages;
- in bacon from turkey;
- in the eggs;
- in whey protein;
- in the casein protein;
- in Greek yoghurt;
- in the curd mass.
Fats
Use should be exclusively dietary fat, which has a number of functions. First of all, it is a form of concentrated energy. Part of the fat affects the secretion of hormones. To maintain the body in a healthy state and to ensure growth in the first 6 weeks of intense stress, it is necessary to consume the optimal amount of fat.
After determining the baseline level of calories, you need to decide on the consumption of fats, which should occupy up to 30% of the total diet. With increasing intensity of training this percentage will increase. If the calorie intake is increased by 300 kcal, the fat level should be about 150 kcal. The energy value of 1 g of fat is about 9 kcal, therefore, each time adding 300 kcal to the diet, 15-17 g of fat should be added. If the diet is increased by 50 kcal, then add 5 grams of fat.
Consumption of fats depends on the consumption of carbohydrates, compared with the consumption of proteins that have a constant component. If you eat foods rich in carbohydrates, then the amount of fat should be reduced and vice versa.
There are 3 main types of fats - polyunsaturated, monounsaturated and saturated. The most optimal option is that when all types of fat are consumed, not just one. The sources of useful fats include:
- olive oil;
- canola oil;
- almond;
- avocado;
- pistachios;
- walnuts;
- macadamia nuts;
- linseed oil;
- butter;
- Coconut oil;
- cheese.
Carbohydrates
The latter component leads to some confusion. To understand this problem, it is better to divide carbohydrates into 2 groups.
Starchy carbohydrates
Starchy carbohydrates, which are quickly absorbed by the body and contain a sufficient number of calories and which include:
ordinary potatoes;- sweet potato;
- movies;
- white and brown rice;
- bread from sprouted grain;
- tortilla;
- the kamut.
Fruits and vegetables
The composition of which is fiber, which is digested somewhat more difficult. Fruits and vegetables are less caloric and they contain less carbohydrates. In this group, you can enter and legumes.
The following group can include such products:
- blueberries;
- raspberries;
- strawberries;
- apples;
- oranges;
- pears;
- spinach;
- cabbage;
- broccoli;
- cucumbers;
- pepper;
- Brussels sprouts;
- lettuce leaves and greens;
- string beans;
- carrots;
- green onions;
- mushrooms;
- bulb onions;
- tomatoes;
- lentils;
- black beans;
- beans;
- chickpeas.
The task is only to correctly use these products. There are a number of recommendations that will help to do this, for example:
- Fruits and vegetables should be eaten with each meal.
- Starchy carbohydrates are best eaten in the morning and after training.
- When using a little starchy carbohydrates, you need to introduce more fat in the diet, as well as fruits and vegetables.
In this case, the amount of protein will be at the same level, and the remaining calories are distributed between fats and carbohydrates.
The energy value of 1 g of carbohydrates is about 4 calories, so increasing the calorie content of food by 300 kcal, it is necessary to add about 35-40 g of carbohydrates. When only 50 kcal is added, carbohydrates account for about 12 grams.
