What to eat to get bigger? Unfortunately, sometimes gaining weight is not easy. Muscle mass gain in a man requires a properly chosen diet. The menu should also be healthy and without empty calories
The mass gaining diet should be considered especially by people who are underweight. One of its reasons may be an unbalanced menu. Some disease entities may also contribute to it, such as: inflammatory bowel disease, hormonal disorders, depression or cancer. Allergies and intolerances to particular nutrients can also be a source of difficulties in achieving an appropriate weight.
The basic principle of this diet is the need to eat a lot of food. A caloric surplus is necessary to build mass. However, the idea is that a lot of fat should not be stored in the abdominal area. It is recommended that a man who wants to gain weight should provide himself with 2500-3000 calories every day.
A good option is to gradually increase the amount of calories consumed – in the first stage by 10%. The distribution of individual ingredients should include:
It is difficult to build muscle mass without regular supply of nutrients. Irregular meals are undoubtedly the enemy of a good mass diet for men. Breakfast and dinner are especially important, but you should eat five times a day, optimally every 3-4 hours.
Breakfast should provide plenty of energy for the day and be nutritious. It can provide the perfect start to the day, so it should not be skipped or neglected
Dinner is a very important meal when it comes to weight loss diets for men, because it is where you replenish your daily calorie intake to the previously assumed level. It must contain a large amount of protein and is best when eaten no later than 2 hours before bedtime.
With this diet, it is recommended to consume protein in all three major meals of the day. Its content in a dish should be around 50 g
It is advisable to eat fruits and vegetables. The first of them twice a day, the last up to five times. Why so often? First of all, because they are a source of minerals and antioxidants
Fats should be obtained from different sources. Olive oil, pumpkin seeds, sunflower seeds, fatty fish, canola oil or butter are all good sources. Carbohydrates should be consumed in a low-processed form, such as cereals, rice, potatoes, legumes and whole grain bread.
What does water have to do with a weight loss diet for men? Muscles are composed of ¾ of it. It is therefore recommended to drink at least 2 liters of water every day. When training, you can add another liter to this portion without hesitation.
Unfortunately, but beer lovers will not be satisfied with the recommendations for a mass diet for men. Especially beer, even if of the best quality, provides unnecessary empty calories. It also causes weakening of the body. It is similar with drinking coffee – we should abandon it, because it stimulates metabolism. Of course, giving up the wrong ingredients in your diet should also include sweets, fizzy drinks and fast food
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