Gaining muscle or even mass gain is the goal of any practitioner in the weight room / fitness room. However, diligent and well-conducted training is not always enough. Diet is just as important, if not more important when you want to permanently transform your figure and take full advantage of your workouts.
Mass Gain or Muscle Gain
You have surely already heard of these two terms for the purpose of muscle gain.
In weight gain, we will seek to increase its caloric intake significantly, with a surplus of 500kcal or more compared to its maintenance. The duration of mass gain is about 2 to 4 months, although it varies among individuals.
The muscle gain will follow the same principle but the calories will be increased more gradually, due to 200kcal compared to its maintenance and over a period which may be longer. Muscle gain is therefore more linear over time, thus avoiding a significant storage of fat mass, which will have to be removed with countless efforts during a cut.
This gives you a decent figure and visible abdominals all year round and not just during the 2 summer months. Because the human body and hormonal system doesn't like sudden changes, build muscle by eating slightly above your daily needs in order to build muscle.
The principle of building muscle can be difficult to perceive when starting out. This is why it is important to understand that building muscle takes energy.
In the case of a high calorie diet, anabolism is present and the body is able to build muscle thanks to the nutrients provided while limiting fat intake.
If you eat at maintenance or worse if you are on a diet, you do not have enough energy to "build" muscle since by feeding you below your needs, a phenomenon of catabolism occurs which corresponds to the degradation of muscles, which must of course be avoided when you want to increase your muscle mass.
The 5 Rules to Follow for Muscle Gain
Be sure to take 500g to 1kg maximum per month on the scale. No need to weigh yourself every day. Once a week and then a fortnight will suffice to adjust your diet.
Increase your daily intake by 200 kcal. To know the number of calories to ingest, it will be necessary to calculate your total energy expenditure, in other words, your maintenance.
Eat healthy, unprocessed foods and fresh, seasonal produce. Drink at least 1.5L of water per day.
Split your meals to avoid cravings with 3 meals + 2 snacks and pay special attention to your diet around training. Smaller but more divided meals will be more easily digestible and better used by the body.
Use heavy weights allowing you to perform around 10 reps and allow your body to rest enough between two workouts.
Menus for muscle building are not lacking on the net. The best program is the one personalized for you!
So, the goal is to take ownership of these menus, to understand their construction in order to create the menu that suits you best.
Foods to Include in Your Muscle Gain Menu:
Whole milk and cottage cheese
Nuts and nut butter
The salmon
The lawyers
Whole eggs
Lean beef
Olive oil and coconut oils
Sweet potato
Oats
Dark chocolate
If you want more details on these super foods for mass gain: "Top 10 foods for mass gain!" "
Protein (2g / kg of body weight) Carbohydrates Lipids (1g / kg of body weight)
Impact Whey Protein Oatmeal Avocados
White cheese Sweet potato Salmon / Tuna / Mackerel
Lean white and red meat Fruits Egg yolks
Fish Vegetables Olive oil
Eggs Rice Coconut / Coconut Oil
Soybean / Quinoa / Spirulina
Lentils Oilseed (almonds, walnuts)
Are you tired of eating the same thing over and over again? We thought of you. Consult our recipes section to vary the pleasures.
Typical menu for muscle gain / progressive mass gain
The menu below could correspond to a person of 80kg wishing to start on a muscle gain at 2700kcal. Depending on your caloric needs, feel free to customize the menu to adopt the rations.
"Muscle Building" Menu
Breakfast:
1 mug of milk
80g of oatmeal
1 tablespoon of van Houten cocoa
2 bananas
2 eggs
Snack:
25 gr of Impact Whey Protein
30g Almonds
Lunch:
50g Raw vegetables
150g Turkey
100 gr of vegetables
130g Basmati rice
1 tablespoon of olive oil
Snack (30min before training):
50g Oatmeal + 30g Impact Whey Protein
At dinner (30min after training):
300g Vegetables
100gr of chicken
100g Quinoa
1 tablespoon of olive oil
Total: 2716 calories / 164g protein / 332g carbohydrates / 83g fat
What to eat for breakfast for mass gain?
For an easy breakfast rich in calories and nutrients: 50 gr of oats, 1 0% natural yogurt, 100 gr of red fruits, 30 gr of almonds, 30 gr of vanilla whey and 250 ml of water.
When to take whey for mass gain?
As part of a mass gain program, you can take your whey in the morning, before and after your workout, and between meals.
How many lipids per day mass gain?
Fat should represent 30% of your daily calorie intake. You should know that 1g of fat corresponds to 9 kcal and you can do your math.
What protein for mass gain?
Whey (whey protein) is ideal as part of a mass gain program: rich in protein with a reduced level of lipids.
What to eat for mass gain?
Here is an example of a mass gain breakfast: 50g Raw vegetables, 150g Turkey, 100g vegetables, 130g Basmati rice and 1 tablespoon olive oil.
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