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Diet for muscle mass – everything you need to know about it

What to eat to gain muscle mass? Here is the diet for a man

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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

Diet for underweight men

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 right amount of calories

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.

The number of calories should be increased gradually

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:

  • 20% proteins,
  • 30% fats,
  • 50% carbohydrates.

Where to get the ingredients from?

  • carbohydrates: a source of energy for muscles, which are in large quantities in pasta, buckwheat groats, wholemeal bread, rice, wholemeal bread;
  • protein: an ingredient responsible for building muscles, which can be found in large quantities in lean meat, fish, milk, yogurt and eggs;
  • wholesome fats: good quality unrefined oils such as linseed oil, olive oil.
Michał Kanclerz TrainerTV – Diet for muscle mass – sample meals

Regularly eaten meals

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.

A large amount of protein in the diet

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

Fruits and vegetables

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

Healthy fats and carbohydrates

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.

Drinking water

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.

Give up stimulants and sweets

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

Photo Lily Banse/Unsplash

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