Muscles not growing? Just change your diet | Mistakes
How to gain mass - how to make a diet for training for muscle growth
Let's start with an easy-to-understand, but basic what you need to know about nutrition for gaining muscle mass. And it doesn’t matter if you train in the gym or on the horizontal bar, uneven bars, the general principles do not change. We will understand how much you need to eat in terms of proteins, fats, carbohydrates, whether it is necessary to count calories, how many kilograms you can gain per month and how to measure the result, in addition to weighing.
Social networks of athletes from the video - below in the section of copyright materials.
Muscles not growing? Just change your diet | Mistakes
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Time codes:
00:00 What you need to know about nutrition for gaining muscle mass
2:23 How many proteins, fats, carbohydrates do you need to gain mass, the composition of BJU, caloric intake
6:50 How to gain weight for a beginner in training, how many kilograms can be gained in a month of training
9:50 Leg workouts for mass gain, are they needed
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Hello, bodybuilders, this is Vladerovich about workout
So, our body is arranged according to the principle of scales. On one side of the scale is the energy that we spend (walking, breathing, any activity), that is, basic activity and plus additional physical activity throughout the day at home or in training. And on the second scale is the energy that we get (from food).
Sleep, nutrition, exercise. If we regularly violate at least one of the 3 factors: lack of sleep, stray from the diet, malnutrition, or the wrong approach to training - the result will be very slow or imperceptible. Rather, in the first few months of classes you will gain, but then everything will slow down.
To build muscles, on the one hand, everything seems simple - you need to eat more to get more energy than we spend it, i.e. create a surplus (surplus) of calories. And this is indeed an iron rule, but there are a lot of subtleties and disputes here. Let's figure it out.
A common mistake when recruiting, when the weight of weights in training or repetitions, approaches, the complexity of exercises have increased, but meals, their calorie content have not. And the break between workouts is the same. Therefore, after a few months, the result slows down. This is no longer enough for a set.
We conclude that with an increase in training volume or intensity, you need to gradually increase both sleep (its quality, the regimen is the same) and nutrition according to BJU should be more for further progress, or compensate for nutrition with various food supplements from sports nutrition.
Many people bother with nutrition over counting calories, although for ordinary people, not professional athletes, this is not practical in everyday life and difficult to control. Many monitor the amount of protein, because protein is considered good for building muscles, and carbohydrates and fats are rarely taken into account. For example, at the initial stage of training, an athlete consumes 2500 calories and gets enough protein out of them. Then, after half a year, when the athlete became stronger, the loads increased, the calorie content is not always increased, they eat as much as they used to, or in other words, they no longer climb. Recovery for the muscles is not enough.
For the first half of the year, let's say, we gained 5-7 kg of the so-called net mass or more, the body's need for protein and total caloric content increases. The cost of basal metabolism increases, for out-of-training activity, more energy consumption in training.
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