What to eat to increase muscle mass? Bulk diet - Sample menu
What to eat to increase muscle mass? Bulk diet - Sample menu
Everyone who goes to the gym should be aware that diet is a key factor in increasing volume and increasing lean muscle mass.
However, the beginner usually makes all sorts of mistakes, the most common: an excess of protein. Just as it is important to know that a diet focused on muscle volume does not necessarily mean the use of sports supplements.
This article describes how to make a cheap wholesale diet with a sample menu. Combining it with a workout in the gym will provide good results for achieving muscle growth .
// Read: Dietary rules for gaining muscle mass
Bulk diet - what is it and how to do it?
A voluminous diet is a type of diet aimed at gaining muscle mass.
When doing a bulk diet, the first thing to determine is the amount of calories and the ratio of protein, fat and carbohydrates . These are two parameters that must be properly established to increase muscle volume.
A common mistake when making a bulk diet is to focus exclusively on protein. Although the importance of proteins cannot be denied, they should not be the predominant macro.
In a bulky diet, complex carbohydrates should be the main component of your energy source. It is carbohydrates, not proteins, that can restore muscle glycogen stores .
Bulky diet - what to eat to increase lean muscle mass?
Foods that should not be missing from a bulk diet are cereals and pseudo-grains (this should be 60% of the total food. In second place are proteins: meat, lean cheese, eggs, tofu. Finally, fats and oils Vegetables: Rapeseed , Olive Oil or Coconut Oil Below are 3 tips for choosing a bulk diet:
1. Many cereals , psevdozarneni crops and vegetables
To increase the effectiveness of exercise, an abundance of pseudo-cereals and vegetables should be included. In a bulk diet, oatmeal for breakfast is one of the best options, as well as cheap.
2. Healthy oils and fats
The healthy fats of vegetable oils (coconut oil, olive oil, canola, etc.) are foods that ensure proper hormonal synthesis. Fat plays a significant role in the synthesis of hormones such as testosterone and growth hormone.
3. Proteins with high biological value
In a volume diet, the protein must be of high quality. To check the quality of proteins, the amino acid profile must be evaluated. Including proteins of high biological value : eggs, milk, it is essential to increase the volume.
Proportion of macros in a voluminous diet
In a diet with a volume of fat should contribute about 30% of total calories; mainly from vegetable oils. Carbohydrates with a medium or low glycemic index should contribute about 55%.
While protein should provide 20% of total caloric intake. (6) These numbers are the basis of a voluminous diet to increase muscle mass.
Recommendations such as: " to gain muscle mass and volume, you need to eat as much protein as possible " are definitely a thing of the past. The emphasis on high quality carbohydrates is a basic rule in the diet for building muscle.
The percentage of macros in the bulk diet is:
- 55-60% carbohydrates
- 15-20% protein
- 25-30% fat
Calculate calories to increase muscle mass
The first step in building a bulk diet is calculating calories. While counting calories just doesn't make sense. Having an idea of the total calories of the food you eat is essential for muscle volume.
To achieve muscle gain, an excess of 10-15% of calories is recommended. (5.6)
A man aged 25-30, who is approximately 180 cm tall, needs at least 2500-2700 kcal per day. Excess calories will increase the percentage of body fat .
In a bulk diet, the sources of carbohydrates should be primarily complex carbohydrates. Including oats, buckwheat , amaranth in the diet is a simple and inexpensive way to cover the amount of nutrients.
Extensive diet sample menu
It is important to clarify that the following menu is an example. A professionally prepared volumetric diet should be personalized for each individual case.
Coffee 200 ml
almonds 20 g
banana 1 unit
oats 80 g
2 egg whites
whole milk 200 ml
1 tablespoon poppy seeds
Chicken breast with buckwheat and vegetables
Chicken fillet 150 g
Buckwheat 170 g
Rapeseed oil 30 ml
Broccoli 150 g
Tomatoes 200 g
Fruits 1 unit
Protein shake 200 cc
Fruit 1 unit
Fresh cheese 40 g
Wholemeal bread 3 slices
(optional bcaa or creatine)
with wholemeal pasta
Beef fillet 200 g
Parmesan 15 g
Wholemeal pasta 150 g
coconut oil 30 ml
2 pieces dark chocolate
Fruit 1 piece
To increase muscle mass, protein is not the most important thing
The claim that protein should be the predominant component in a bulky diet is a mistake. Studies show that 1.5-2.0 g of protein per kilogram of body weight is more than enough. (1,2,6)
A bulk diet for a man weighing 70-75 kg requires a maximum of 140-160 grams of protein per day.
Exceeding the amount of protein will not provide an additional benefit in volume. Economically, however, calories from protein foods are always more expensive than calories from oils, grains or fruits.
Sports supplements in a voluminous diet
In a voluminous diet, supplements can be considered as an aid. However, they should not be the main component. A whey protein shake , although it can be helpful in increasing muscle mass , can be completely replaced by protein-rich foods . Like eggs or meat.
The use of creatine is allowed in a voluminous diet to improve muscle strength and performance. Proper intake of creatine monohydrate is considered safe for health. However, if taken in excess, it can have side effects. (3.4)
Another ideal addition to increase the volume are the gainers . To increase fat-free volume, portions should be followed as much as possible before and after a workout.
A voluminous diet for teenagers
First of all, we remind you that adolescents under 18 years of age are not recommended to perform exercises for muscle hypertrophy with excessive loads. This can cause damage to the spine and make it difficult to develop height.
As for the voluminous diet for teenagers, it is the same as for adults. Special attention should be paid to excess sugar (mainly from pastries and carbonated beverages). As well as avoiding industrial foods and fast food (french fries, pizza and french fries).
Although you indulge from time to time it does not cause significant changes in muscle mass gain; the more natural and varied the diet, the better. This stage of life is when the increase in muscle mass is easier due to increased hormone levels.
The main rule of the bulk diet is to increase your daily caloric intake by 15-20%. In other words, you need to be on a hypercaloric diet .
With a properly balanced volumetric diet, carbohydrates should provide 55% of total calorie intake, 30% should come from healthy fats and 15-20% from protein.
A common mistake in a bulky diet is to focus only on the amount of protein. There are several studies that confirm that more than 1.5-2.0 g of protein per kilogram of body weight will not bring additional benefits in terms of volume.
Foods with a high glycemic index : sugar, honey, among others, should be limited to 10% of the total. As well as the consumption of trans fats should be reduced to a maximum.
When the goal is not only to increase lean muscle mass, but to eliminate body fat; it is best to exercise with weight and reduce calorie intake.
1. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN expert group. Source
2. How much protein can the body use in one meal to build muscle? Consequences for the daily distribution of protein. Source
3. Add creatine. Source
4. Creatine recommendation report. Source
5. Analysis of the impact of calorie intake on the human body. Source