, can facilitate the increase of muscle mass understood as hypertrophy (and not hyperplasia).
The diet for the mass is normocaloric or hypercaloric (max + 10%) and follows a different nutritional distribution according to the method to be used; also the subdivision of calories in the various meals is a characteristic aspect of this kind of diet and is generally more divided than the classic normocaloric diet.
The diet for the mass must have some essential requirements that I will report below.
Sex Male Age 21 Height cm 178 Wrist circumference cm 17 Constitution Normal Height / wrist 10,5 Morphological type Long-limbed Weight kg 66,2 Body mass index 20.9 with BF 8% Physiological body mass index desirable 20,9 Desirable physiological weight kg 66,2 Basal metabolism kcal 1692,2 Physical activity level coefficient Moderate Yes Aus. 1.78 Energy expenditure kcal 3012 Diet HYPERCHALORIC 3313.2Kcal Lipids 30% of the normocaloric 903.6Kcal 100.4g Proteins 2,5g / kg 662Kcal 165.5g Carbohydrates 52,7% 1747.6kcal 466g Alcohol 0g Breakfast 15% 498kcal Snack 10% 330kcal Lunch 25% 828kcal Snack 15% 498kcal Dinner 25% 828kcal Snack 10% 330kcal
Breakfast, about 15% kcal TOT Partially skimmed cow's milk 300ml, 150 kcal Oats 30g, 116.7kcal Rusks 45g, 191.7kcal Jam, general 25g, 69.5 kcal Snack, about 10% kcal TOT Low-fat cottage cheese 100g, 86kcal Rye bread 60g, 154.8kcal Apple with peel 200 g c, a ,, 104kcal Lunch, about 25% kcal TOT Boiled beans Beans, ripe seeds 300g, 351kcal Parmesan 10g, 39.2kcal Lettuce 100g, 18kcal Rye bread 90g, 232.2kcal Extra virgin olive oil 20g, 180kcal Snack, about 15% kcal TOT Natural tuna 100g, 128kcal Rye bread 90g, 232.2kcal Pears 200g, 116kcal Dinner, about 25% kcal TOT Grilled swordfish Swordfish steak 200g, 242kcal Fennel 300g, 93kcal Rye bread 120g, 309.6kcal Extra virgin olive oil 20g, 180kcal Snack, about 10% kcal TOT European red or white grape 200g, 138 kcal Dried walnuts 30g, 183.6 kcal
Breakfast, about 15% kcal TOT Partially skimmed cow's milk 300ml, 150kcal Oats 30g, 116.7kcal Rusks 45g, 191.7kcal Jam, general 25g, 69.5 kcal Snack, about 10% kcal TOT Low-fat cottage cheese 100g, 86kcal Rye bread 60g, 154.8kcal Oranges 200g, 126kcal Lunch, about 25% kcal TOT Boiled lentils Lentils, dried 100g, 353kcal Parmesan 10g, 39.2kcal Red radish 100g, 23kcal Rye bread 90g 232.2kcal Extra virgin olive oil 20g, 180kcal Snack, about 15% kcal TOT natural tuna 100g, 128kcal Rye bread 90g, 232.2kcal Kiwi 200g, 122kcal Dinner, about 25% kcal TOT Baked blue fish Blue fish, average 200g, 248kcal Zucchini 300g, 48kcal Rye bread 120g, 309.6kcal Extra virgin olive oil 20g, 180kcal Snack, about 10% kcal TOT Loti or khaki 200g, 140 kcal Blanched almonds 30g, 183.6 kcal
Breakfast, about 15% kcal TOT Partially skimmed cow's milk 300ml, 150kcal Oats 30g, 116.7kcal Rusks 45g, 191.7kcal Jam, general 25g, 69.5 kcal Snack, about 10% kcal TOT Low-fat cottage cheese 100g, 86kcal Rye bread 60g, 154.8kcal Apple with peel 200g c, a ,, 104kcal Lunch, about 25% kcal TOT Ceci I read Dried chickpeas 100g, 334kcal Parmesan 10g, 39.2kcal Rocket 100g, 25kcal Rye bread 90g, 232.2kcal Extra virgin olive oil 20g, 180kcal Snack, about 15% kcal TOT Natural tuna 100g, 128kcal Rye bread 90g, 232.2kcal Pears 200g, 116kcal Dinner, about 25% kcal TOT Veal in a pan Veal, sirloin 200g, 220kcal Eggplant 300g, 72kcal Rye bread 120g, 309.6kcal Extra virgin olive oil 20g, 180kcal Snack, about 10% kcal TOT European red or white grape 200g, 138 kcal Hazelnuts 30g, 188.4 kcal
Breakfast, about 15% kcal TOT Partially skimmed cow's milk 300ml, 150kcal Oats 30g, 116.7kcal Rusks 45g 191.7kcal Jam, general 25g, 69.5 kcal Snack, about 10% kcal TOT Low-fat cottage cheese 100g, 86kcal Rye bread 60g, 154.8kcal Oranges 200g, 126kcal Lunch, about 25% kcal TOT Pasta with tomato sauce Semolina pasta 100g, 353kcal Tomato sauce 100g, 24kcal Parmesan 10g, 39.2kcal Lettuce 100g, 18kcal Rye bread 90g, 232.2kcal Extra virgin olive oil 20g, 180kcal Snack, about 15% kcal TOT Natural tuna 100g, 128kcal Rye bread 90g, 232.2kcal Kiwi 200g, 122kcal Dinner, about 25% kcal TOT Hard-boiled eggs Hard-boiled eggs 100g, 143kcal Potatoes 200g, 154kcal Rye bread 120g, 309.6kcal Extra virgin olive oil 20g, 180kcal Snack, about 10% kcal TOT Loti or khaki 200g, 140 kcal Dried walnuts 30g, 183.6 kcal
Breakfast, about 15% kcal TOT Partially skimmed cow's milk 300ml, 150kcal Oats 30g, 116.7kcal Rusks 45g, 191.7kcal Jam, general 25g, 69.5 kcal Snack, about 10% kcal TOT Low-fat cottage cheese 100g, 86kcal Rye bread 60g, 154.8kcal Apples 200g, 104kcal Lunch, about 25% kcal TOT Pumpkin risotto Brown rice 100g, 362kcal Pumpkin 100g, 26kcal Parmesan 10g, 39.2kcal Red radish 100g, 23kcal Rye bread 90g, 232.2kcal Extra virgin olive oil 20g, 180kcal Snack, about 15% kcal TOT Natural tuna 100g, 128kcal Rye bread 90g, 232.2kcal Pears 200g, 116kcal Dinner, about 25% kcal TOT Semi-skimmed milk ricotta Semi-skimmed milk ricotta 125g, 172.5kcal Zucchini 300g, 48kcal Rye bread 120g, 309.6kcal Extra virgin olive oil 20g, 180kcal Snack, about 10% kcal TOT European white or red grapes 200g, 138 kcal Blanched almonds 30g, 183.6 kcal
Breakfast, about 15% kcal TOT Partially skimmed cow's milk 300ml, 150kcal Oats 30g, 116.7kcal Rusks 45g, 191.7kcal Jam, general 25g, 69.5 kcal Snack, about 10% kcal TOT Low-fat cottage cheese 100g, 86kcal Rye bread 60g, 154.8kcal Oranges 200g, 126kcal Lunch, about 25% kcal TOT Legumes and cereals soup Dried legumes and mixed cereals 100g, 350Kcal Parmesan 10g, 39.2kcal Rocket 100g, 23kcal Rye bread 90g, 25kcal Extra virgin olive oil 20g, 180kcal Snack, about 15% kcal TOT Natural tuna 100g, 128kcal Rye bread 90g, 232.2kcal Kiwi 200g, 122kcal Dinner, about 25% kcal TOT Grilled chicken breast Chicken breast 200g, 200kcal Eggplant 300g, 72kcal Rye bread 120g, 309.6kcal Extra virgin olive oil 20g, 180kcal Snack, about 10% kcal TOT Loti or khaki 200g, 140 kcal Hazelnuts 30g, 188.4 kcal
Breakfast, about 15% kcal TOT Partially skimmed cow's milk 300ml, 150kcal Oats 30g, 116.7kcal Rusks 45g, 191.7kcal Jam, general 25g, 69.5 kcal Snack, about 10% kcal TOT Low-fat cottage cheese 100g, 86kcal Rye bread 60g, 154.8kcal Apple with peel 200 g c, a ,, 104kcal Lunch, about 25% kcal TOT Polenta with Parmesan Instant polenta flour 50g, 177.5kcal Parmesan 50g, 117.6kcal Lettuce 100g, 18kcal Rye bread 90g, 232.2kcal Extra virgin olive oil 20g, 180kcal Snack, about 15% kcal TOT Natural tuna 100g 128kcal Rye bread 90g 232.2kcal Pears 200g 116kcal Dinner, about 25% kcal TOT Grilled beef fillet Beef fillet 200g 296kcal Fennel 300g 93kcal 120g rye bread 309.6kcal Extra virgin olive oil 20g 180kcal Snack, about 10% kcal TOT European red or white grape 200g, 138 kcal Dried walnuts 30g, 183.6 kcal
, does not require any integration.
In any case, among the most popular products we find:
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The diet for the mass is normocaloric or hypercaloric (max + 10%) and follows a different nutritional distribution according to the method to be used; also the subdivision of calories in the various meals is a characteristic aspect of this kind of diet and is generally more divided than the classic normocaloric diet.
The diet for the mass must have some essential requirements that I will report below.
- Healthiness and nutritional balance
- Energy and nutritional norm-calorie or high-calorie intake
- Energy breakdown divided into at least 6 meals
More specifically, the bulking diet must provide:
- ALL essential molecules (amino acids, fatty acids, vitamins and minerals) in sufficient quantities
- More proteins (based on subjectivity and body composition) compared to a traditional normocaloric diet, evenly distributed throughout the day; I personally use a coefficient of 1.5-2.5 g / kg for subjects with a fat mass (BF) lower than 10%, and a coefficient of 1.5g / kg for subjects with BF higher than 15%
- About 25-30% of fats calculated on the need for normocaloric, even if applied in high-calorie regimes
- Carbohydrates in sufficient quantities for overall energy support and distributed in such a way as to exploit the anabolic power of insulin (stimulated by them) but without exceeding the adipose deposit.
From a practical and application point of view, food choices are the same as for a good and healthy diet.
The diet for the mass is a diet that must be kept under constant control (body composition analysis) as a "possible energy overestimation can easily lead to" excessive accumulation of fat; be clear, it is normal that by favoring all anabolic processes (especially by means of a "high calorie") a part of the mass acquired is of adipose nature (FM), but this increase must be proportionally lower than the gain in muscle mass.
NB. The choice of a high-calorie diet includes a time limit beyond which it would be advisable not to continue; it mainly depends on the body's response to the diet in question and on the level of adipose accumulation reached (which should never be> 15%).
from 90 ".NB: Some weights can be evaluated without the aid of a scale, for example:
- Liquid 250-300ml / g = 1 cup
- Liquid 20g = 2 tbsp
- Grana 10g = 1 tbsp
- Fruit or vegetable 200g = medium size
- Fruit or vegetable 300g = large size
- Walnut kernel, almond, pecan nut, hazelnut = 3g
- Bread 30-35g = large slice
Example diet to gain muscle mass - DAY 1
Example diet to gain muscle mass - DAY 2
Example diet to gain muscle mass - DAY 3
Example diet to gain muscle mass - DAY 4
Example diet to gain muscle mass - DAY 5
Example diet to gain muscle mass - DAY 6
Example diet to gain muscle mass - DAY 7
In any case, among the most popular products we find:
- Protein powder, which completes the protein intake if insufficient in the diet
- Protein bars, which unlike the previous supplement also contain sugars and fats
- Dextrose or glucose in poor, useful for promoting a good insulin response
- Creatine in powder, which facilitates the recovery and increase of muscle reserves in predisposed subjects.
