Budget food option for a bodybuilder. How to create a nutrition program for gaining muscle mass

To increase the volume of muscles, it is not enough to exercise regularly. Nutrition that helps to gain muscle mass is distinguished by increased volume, quality and variety of the diet. Intensive, regular, methodically correct workouts with insufficient intake do not give results.

Nutrition rules for increasing muscle volume

For the growth of muscle mass, it is necessary that the consumption of carbohydrates, fats exceeds the body's energy consumption.

Proteins are important for tissue growth. With their shortage, there is no set of muscle mass, an increase in strength. High-quality protein contains meat, fish, poultry, eggs, dairy products. The daily requirement for protein is 1.3 g per 1 kg of body weight. When playing sports, the need increases to 2-4g per 1kg of body weight.

Carbohydrates are a source of energy, they are necessary for the absorption of protein foods. Simple varieties of carbohydrates are digested quickly (sugar, fruits), complex carbohydrates burn more slowly (vegetables, cereals, legumes, nuts). The recommended proportion of simple carbohydrates should be 35%, complex - 65%.

Fats are necessary for the production of certain hormones during muscle mass gain, they provide energy during prolonged physical exertion. Useful body fat contains dairy products, vegetable oils. The optimal intake is considered to be 65-70% of animal fats and 30-35% of vegetable fats.

At the beginning of classes, with traditional 3-4 meals a day, muscle growth can be 3-5 kg per month. But after a while, growth stops. Often the cause is a lack of food - after all, body weight has increased, and therefore for further muscle growth, more protein building materials, more energy in the form of carbohydrates and fats are required.

The human body is physiologically unable to absorb more than 30g of protein at a time. Increasing the amount of portions will cause distension of the stomach, overeating and bloating in the abdomen. To keep the serving size acceptable, you will have to increase the number of meals, gradually bringing it up to 5-6 times a day.

The nutrition program should correspond to the intensity of training for gaining muscle mass. First of all, it is worth increasing the intake of protein up to 2 g per 1 kg of body weight, which will definitely increase the calorie content of the diet.

The optimal diet is one in which there are three parts of carbohydrates for one part of protein. Allowed the use of carbohydrates with a high glycemic index (honey, ice cream).

Carbohydrates digested by the body are converted into glycogen, which is found in the liver and muscles. During training, glycogen stores are intensively consumed. When they end, the body begins to receive energy by breaking down muscle protein molecules, which causes the muscles to lose volume.

To avoid this, within 30 minutes after training, it is worth taking carbohydrates at the rate of 1.5g of carbohydrates per kilogram of body weight - for example, drinking natural fruit juice. After another 2 hours, eat carbohydrates - for example, pasta. This measure increases the rate of accumulation of glycogen in the muscles, helping them to quickly recover. For intensive sports, it is recommended to consume from 6 to 10 g of carbohydrates per kg of body weight every day.

The set of muscle mass is facilitated by the compensation of fluid losses along with sweat. Weigh yourself before and after training. For every kilogram lost after exercise, you should drink up to 1.5 liters of fluid, which speeds up the recovery process.

During sleep, the body receives energy by destroying muscle cells. The transition from sleep to wakefulness in the morning increases energy expenditure. So that the training of the last day was not in vain, the body needs a hearty breakfast.

Diet to increase muscle mass

In addition to sufficient intake of proteins, fats and carbohydrates, the diet should contain vitamins and minerals. In a natural and easily digestible form, they are most found in vegetables and fruits.

Vitamin A. Strengthens bones, teeth, improves skin condition. It contains carrots, tomatoes, fish, liver.
Vitamins of group B. Necessary for metabolic processes, rapid tissue recovery after training. Contained in fish, cereals, nuts, legumes, leafy green vegetables, corn.
Vitamin C. Participates in the synthesis of new tissues, hormones, strengthens blood vessels, promotes rapid healing. There is a lot of it in citrus fruits, apples, strawberries, cabbage.
Vitamin D. Strengthens bones, teeth. Contained in vegetable fats, fish oil, eggs.

In the diet for gaining muscle mass, you need to include trace elements:

Calcium. Strengthens muscles, necessary for the strength of bone tissue. There is a lot of calcium in milk, cheese, cabbage.
Potassium. Regulates the balance of fluid in the body, maintains the rhythm of the heart, coordinates muscle contractions. Found in potatoes, cereals, fruits.
Iron. It is necessary to maintain the level of hemoglobin, which transports oxygen to cells. Contained in meat, liver, eggs, nuts, legumes.
Phosphorus. Strengthens bone tissue. There is a lot of it in meat, fish, eggs, nuts.
Magnesium. It is necessary for the synthesis of enzymes, better absorption of carbohydrates, proteins, and is important for muscle contractions. Found in vegetables, corn, apples, nuts.

Nutrition for gaining muscle mass should contain:

dairy products - milk, cheese, cottage cheese, containing a lot of protein;
protein products - lean meat, fish, providing the body with essential amino acids;
fruits, vegetables - a source of vitamins and minerals;
products from flour and cereals - a source of carbohydrates, vitamins, proteins.

In addition, the diet should include enough foods rich in fiber. There is a lot of it in cereals, legumes, nuts, fruits.

How to eat right before a workout

To gain muscle mass, it is important to follow simple rules of nutrition. The closer the training time, the fewer carbohydrates and calories the food should contain. For example, after a light breakfast, you can build muscle in an hour, after a hearty lunch - not earlier than after four hours.

If after 30-60 minutes there is a short-term physical activity, you should not use easily digestible carbohydrates - sugar, honey, juice, compote, jam. After about half an hour, glucose begins to accumulate in the liver in the form of glycogen, and insulin reduces its level in the blood during exercise. As a result, the liver does not release glucose to the muscles for about an hour, which worsens the intensity of muscle contractions.

Conversely, if you have a long physical activity - running, skiing or cycling - simple carbohydrates can be consumed immediately before training. Glucose will be gradually absorbed from the intestines and spent on the work of the muscles.

So that when gaining muscle mass you do not want to go to the toilet, you should not eat foods rich in dietary fiber before training. It is also worth abandoning foods that promote gas formation (peas, cabbage, beans, onions).

Salty food retains fluid in the body, which causes bloating. As a result, the stomach begins to prop up the diaphragm, which makes it difficult for the heart and lungs to work during exercise.

Why fatty foods are on the menu

Many modern nutrition systems for gaining muscle mass call for limiting fat intake.

To some extent, this measure is justified. Fatty foods are high in calories, but compared to carbohydrates, they take a long time to digest, which causes lethargy.

Some athletes take steroids to quickly increase muscle mass and therefore are forced to follow a diet with little to no fat in order to make the liver work as easy as possible. In fact, a diet without fatty foods is not a bodybuilding rule.

You can and should eat fatty foods, especially at a young age. The intake of fats is necessary for the flow of metabolic reactions in the body.

Vegetable fats increase the elasticity of the walls of blood vessels. They are important for the exchange of B vitamins, necessary for gaining muscle mass, promote the absorption of calcium, and are rich in vitamin E.

A deficiency of vegetable fats negatively affects reproductive function, slows down growth processes, and impairs the contractility of the heart muscle.

Only the abuse of fatty foods, especially when combined with carbohydrates, disrupts metabolism and leads to the formation of body fat. The situation is aggravated by the refusal to include fiber in the diet, the use of steroids, which, like fat, increase the load on the liver.

In middle age, it is worth reducing the calorie content of the diet, the content of fatty foods in the menu. In any case, you should not turn a reasonable precaution into a phobia, if only because the usual protein foods - sausages, cheese - also contain quite a lot of fat.

Part of animal fats can be replaced with vegetable oil, nuts, fish, seeds. Replace whole milk with low-fat, use low-fat varieties of cheese.

Periodically it is necessary to control the level of cholesterol in the blood. And if it remains normal, you should not change anything in the diet to gain muscle mass.

If your cholesterol level is elevated, this does not mean that fatty foods should be excluded from the diet. For example, liver disease increases cholesterol levels.

To gain muscle mass, you need to burn fat

If the volume of body fat is quite large, it is worth working on burning excess body fat. It is important that fat cells are destroyed throughout the body, and not in the place that is worked out during training.

For burning fat, aerobic exercises are suitable, performed at a good pace for twenty minutes three times a week: an exercise bike, a treadmill, a rowing machine. Useful every day for 45-60 minutes, reduce the daily diet by 200-300 calories.

If body fat has stopped decreasing, it is worth increasing the pace of walking, reducing the number of calories a little more.

When the amount of body fat becomes acceptable, you can reduce aerobic exercise, increase the caloric content of the diet, and start gaining muscle mass by doing strength exercises.

Calorie counting for muscle gain

You should be prepared for the fact that an increase in muscle volume is almost always accompanied by an increase in body fat. As a rule, a set of three parts of muscle mass is associated with the formation of one part of fat.

To increase muscle mass, it is worth monitoring the formation of fat, taking timely measures. To do this, you will need to keep a diary and write down the calorie content of food consumed during the day.

If body fat began to grow in the area, you need to adjust the training program towards greater intensity, reduce the calorie content of the diet by 10%. With more calorie reduction, there is a risk of stopping muscle gain.

In order to turn the best nutrition into muscles, you will have to train and at the same time give the body sufficient rest. From the fat layer that appeared when gaining muscle mass, then it is possible to get rid of exercises for relief and muscle drawing.

Menu for gaining muscle mass

A diet to increase muscle volume does not require much effort. It is worth including in the diet milk, fish, eggs, cereals, fruits and vegetables, nuts, seeds, legumes, more coarse fiber foods.

Sample diet for gaining muscle mass:

Breakfast: scrambled eggs with ham and cheese, rice or buckwheat porridge, 200-300g of cottage cheese, a couple of glasses of milk.
Second breakfast: A piece of 200g beef chop with wholemeal bread, a glass of milk.
Lunch: A piece of beef with boiled potatoes or pasta, fruit, a glass of milk.
Second lunch: 200 g of cottage cheese, raisins, fruits.
Dinner: Chicken meat, pasta or potatoes, fruits, nuts, milk.
A couple of hours before bedtime: 20g of cheese, a glass of kefir.

Modified: 02/21/2019

It is generally accepted that there is no ceiling for mass gain in the human body. There are known facts when excess weight reaches several centners, which turns a person into a helpless cripple. This is unhealthy weight, fat. Most often, this is due to various diseases beyond the control of modern medicine.

Proper use of products for gaining muscle mass eliminates unhealthy consequences. However, those wishing to increase it, it is useful to remember the precept of the ancient doctors: do no harm!

In order for muscles to grow, you need to eat a lot, regularly, often. Food should be of high quality and high-calorie, but with healthy protein, and not harmful fat calories. It is not advisable to save on food, since the lack of balanced nutrients during enhanced training clearly negatively affects health.

cottage cheese
beef
chicken fillet
turkey meat
red fish
fish fat
buckwheat
oatmeal
water.

The listed products (except water) contain a complex of vital substances: proteins, healthy carbohydrates and fatty acids, fiber, vitamins, microelements. Water in the right amount contributes to normal digestion, maintains strength, and adds energy.

Protein foods for muscle gain

Excellent products for gaining muscle mass are recognized "protein leaders": eggs, cottage cheese, meat, fish, cereals, nuts.

Cottage cheese consists of proteins that are digested in different ways: some - quickly, others - slowly. This is the special value of a fermented milk product containing more than 20 percent of protein substances.

Beef, white meat chicken (breast), turkey top the list of interesting foods for athletes.

More than any other seafood, salmon helps build muscle, and thanks to its positive effect on metabolism, it accelerates the desired result.

Fish oil also affects metabolism. Possessing an anti-inflammatory effect, it provides support to the body after active training.

Eggs by themselves are a balanced, complete mini-product for sports nutrition.

Oatmeal is useful for everyone, it is included in a variety of menus: from dietary to sports. Her presence is very helpful in our case. Oatmeal contains enough healthy carbohydrates, they support the feeling of satiety and blood sugar levels.

Buckwheat porridge also affects muscle growth, so it cannot be ignored when choosing protein foods for gaining muscle mass.

Edible nuts and seeds, in addition to vegetable proteins, supply the body with antioxidants that accelerate recovery processes after sports.

Calorie foods for gaining muscle mass

As a rule, men increase muscle mass. They want to look more masculine, for this they are ready to give up some harmful hobbies and even go to the gym. But it turns out that this is not enough, you also need to monitor your diet. Since a diet of high-calorie foods for gaining muscle mass, along with training, provides the expected result.

The principle of nutrition for a man who wants to have a beautiful and strong torso is that he must receive all the nutrients, vitamins and minerals with food. But the amount of protein should prevail; per day with this regimen, you should consume significantly more protein foods than usual.

Protein is meat, fish, eggs, milk. Its daily requirement is at least 2 g per kilogram of body weight. It is imperative to get more than you spend, because only in this situation, muscle mass will really increase. Experienced people advise not to take into account vegetable protein, only from animal products.
The second rule: in order for the protein that came with food to successfully turn into muscle fibers, enough energy is required for an active metabolism. Energy functions, as you know, are performed by healthy, complex carbohydrates. These are different cereals, vegetables, wholemeal bread - but not semolina and not rich pastries.

In general, the proportion of nutrients differs significantly from the usual daily diet in that the protein content is increased at the expense of fats. More or less like this:

20-30% proteins
50 - 60% carbohydrates
10 - 20% fat.

It is allowed to make a diet taking into account individual tastes, giving preference to your favorite dish or product for gaining muscle mass. The total amount of high-calorie foods should not exceed 70% of the total consumed per day.

The daily portion of high-calorie foods for weight gain should be eaten in six to eight doses. Start the morning with carbohydrates, and leave the lion's share of proteins for dinner.

Products for gaining lean muscle mass

A set of lean muscle mass is building muscle without fat or with a minimum of it. This is usually achieved in two stages, dividing sports training and taking products for gaining lean muscle mass into two stages:

a set of muscle mass
muscle resurfacing (fat loss).

Experts who hold this opinion are convinced that immediately gaining a dry mass is unrealistic and you should not feed yourself with empty hopes. It is better to eat right and exercise regularly.

Nutrition at different stages is fundamentally different. If on the first the body needs an excess of calories, then on the second - in their deficit. Such a diet is achieved by restricting carbohydrates.

When building mass, eat frequently to maintain your body consistently and evenly. Features consist in the difference in needs during the day. In the morning and throughout the first part of the day, you need a source of energy, that is, carbohydrates. From lunch to night - protein. Before training, it is advisable to take slow carbohydrates and proteins, drink water after it, and after a while, feed the body again with complete proteins and carbohydrates. Casein protein is helpful at night.

The second period is fat burning. Here is an example diet:

rice (cooked)
chicken breast

low-fat cottage cheese
egg or egg white
vegetable salads
water.

The main thing in dry nutrition is to exclude simple carbohydrates in the form of sweets, juices, pastries with fatty creams. The rest of the products for gaining muscle mass remain the same.

Rating of products for gaining muscle mass

There are different ratings of products for gaining muscle mass. In most cases, the products are similar, they just occupy different positions. The proposed simple set consists of food products rich in healthy proteins and carbohydrates:

chicken breasts
fresh natural beef or veal
rice, buckwheat, oatmeal
pasta
potato
black bread

Carbohydrates - for breakfast and 25% of the norm - after class. Fat no more than 15%. Without an abundance of water, muscle growth is impossible.

sunflower seeds, mackerel, kiwi, pineapple, venison, coffee, beef, ginger, natural yogurt, turmeric, cucumbers, chocolate milk, buckwheat, almonds, cherry juice, marshmallow, watercress, sesame halva, eggs, tuna, papaya, sweet pepper, herring, lentils, pasta (pasta), asparagus, sprouted wheat, spirulina (green algae), still mineral water, turkey meat.

Other rating options are also possible. But not only the quality, but also the quantity of food is important. First you need to double the usual portion. And also prepare yourself psychologically: tune in to the optimal diet and training, be sure to fulfill all the requirements and believe in success. Without the diligence and willpower of a person, no products for gaining muscle mass will help.

Cheap products for gaining muscle mass

To make a good figure affordable for everyone, you can make a diet of cheap products for gaining muscle mass. For example, like this:

pollock fish - a source of the cheapest proteins and essential fats;
fish fat;
chicken fillet;
skim cheese;

rice, oatmeal, millet, buckwheat (in turn, for a change) for garnish;
mashed potatoes);
egg powder (several times more protein than in the fermented milk group);
eggs;
mushrooms;
beans;
affordable vegetables, herbs, fruits, nuts;
dried fruits;
water.

In a budget diet, emphasis should be placed on quality, giving preference not so much to taste and smell as to usefulness. Although it is quite possible to combine both.

There are special tables for counting calories. Over time, it is possible to determine how much of what is, “by eye”. Low-calorie vegetables can be ignored.

It is useful to cook steam, stews, boiled dishes. Vegetables, greens, fruits are eaten raw.

The best foods for gaining muscle mass

The best products for gaining muscle mass, of course, are purely natural, ecological products. If such nutrition is supported by regular physical activity, you can achieve an ideal figure and weight.

Water is number one on this list. And for good reason, because both the muscles and the entire body are solid water in terms of chemical composition, only about 20 percent makes up the rest. You need to drink constantly, and during exercise - hard to replenish the moisture lost through sweat and breathing.
Marine fish of all kinds, especially tuna and herring. Proteins and unsaturated omega-3 acids are the protection of your own muscles and joints from self-eating after intense exercise. The body, in dire need of protein, does not stand on ceremony, and omega-3s slow down protein hunger - until lunch or dinner. It is advisable to eat fish three times a week.

Milk and lactic acid products are indispensable in the diet of every healthy person. Milk relieves muscle pain, yogurt, kefir, yogurt contain vitamin D and calcium necessary for bones and muscles, lactic acid bacteria are important for stimulating digestive processes.
Chicken eggs are an easy-to-digest protein, vitamins A, D, E, which are very necessary for the strength of muscle ligaments. Nutritionists recommend up to ten eggs per week.
Meat, but not everything. We choose beef, chicken, turkey - a source of essential amino acids and creatine, which helps to increase muscles and reduce fat reserves.
Cereals and leguminous plants also make an indispensable contribution to a useful cause. As well as soy, lentils, buckwheat, sprouted wheat, even pasta, especially with vegetable oil and vegetables.
Vegetables and fruits: potatoes, hot and sweet peppers, lutuk and other salads, spinach, tomatoes, asparagus, imported pineapples, papaya, kiwi and native strawberries, cherries, currants, cherries - do not deny yourself anything, everything is good if The food is fresh and the diet is balanced.
Nuts and seeds - roasted, raw, mixed with other ingredients, but in moderation: a handful per day.

The article dealt with natural products for gaining muscle mass. There are other means, perhaps giving a quick result, but concealing undesirable consequences. The choice is always up to the individual. Although, undoubtedly, gradual effectiveness is better than hasty and bright, but with a health risk effect.

It is important not to skip meals and not fast for more than 3 hours. The ideal nutrition option for a man to gain muscle mass is to eat by the clock, so the body will quickly adapt to the system and will give a signal that it's time to eat. The restructuring of the body to a new regime on average takes about 3-4 weeks.

Another secret to following the regimen is planning meals in advance. At first, you will have to weigh everything and keep a food diary, but over time, the need for this will disappear. There are special services on the Internet for this, or you can install applications on your phone.

For those who have not exercised before and decided to get better - increasing physical activity within reasonable limits has a fruitful effect on appetite and absorption of nutrients. Therefore, to accelerate mass gain, you need to use the muscles of the body. A set of exercises for and at home and. And for especially thin it is worth reading the article.

Starting the period of mass gain, a list of necessary products is compiled and purchased for the first week. It is better to make a menu and cook food for the whole day at once, this will help to correctly distribute food, so that later you do not gain calories at the last moment with anything.

The time to gain mass takes a different time for everyone, so you should clearly define the result. It is better to increase the calorie content and volume of food gradually, so you can avoid discomfort and confidently go to the goal. In this case, you should not rush, as they say "the quieter you go, the further you'll get". Listen to your body and soon you will see positive changes.

It is impossible to acquire a powerful and inflated body without a decent muscle mass, for the set of which you need a properly and competently composed diet. Muscle-building workouts are also important, but they are useless if there is no “material” for work.

Those who want to have good muscle mass should always start with building a carefully calibrated menu, which should fully coincide with the tasks and goals. This can be done with a clear understanding of the basics of building nutrition for mass gain and what kind of products should be included in such a diet.

Based on four main principles. They give a clear idea of what the menu of an athlete who wants to gain muscle should be.

Meal frequency

In order for muscle mass to grow, a person needs to eat. Together with products, a person receives energy and substances, thanks to which all vital metabolic processes are carried out, tissues receive material for development and increase.

A set of muscle mass occurs only when the three most important nutrients are present in the body - proteins, fats, carbohydrates. If they do not come with food at a certain time, the muscles simply stop growing, which, of course, is a serious problem for the athlete.

For an ordinary person who does not strive to become bigger, it is enough to eat three times a day. This routine is not suitable for a bodybuilder, since long pauses between meals create a nutrient deficiency. He needs to eat with breaks of no more than 3 hours, that is, adhere to five or six meals a day.

This mode allows the body not only to digest food more easily, but also to receive all the necessary nutrients for uninterrupted work on building muscle tissue.

Caloric content of food

The fundamental principle of building good muscle mass is that you must always clearly know how many calories are consumed per day. Otherwise, it will never be possible to achieve the intended goal.

Muscles grow only when the body receives calories. They don't all go to building fabrics. This process takes only a certain part. Therefore, the energy value of incoming food should always exceed the number of calories burned.

Harmony of proteins, fats and carbohydrates

A carefully calibrated ratio of nutrients allows you to accurately build a diet for mass gain:

Squirrels. Their number varies from 30 to 35%.
Fats. Should be 10-20% of the diet, and preference should be given to walnuts, sea fish, fish oil, fatty polyunsaturated acids.
Carbohydrates. They make up the bulk of the menu, ranging from 50 to 60%.

The presence of a "window" of 5-10% implies that the exact ratio of BJU should be determined and adjusted individually, depending on the characteristics of the organism and goals.

Water and its amount

Gaining good muscle mass is impossible for those who do not pay attention to water - the presence of a sufficient amount of moisture in the body. The disadvantage is fraught with a lack of progress in the task assigned to the athlete. The optimal daily allowance for those who build muscle is considered to be from two to four liters. The exact amount is determined by the weight of the athlete.

You should not drink while eating. This creates an obstacle to the natural process of digestion and absorption of nutrients, does not allow the digestive system to work one hundred percent. Water is best consumed in between meals.

Before the start of training

It is better not to eat before class, but at least two hours before it. Preference should be given to products that contain complex carbohydrates. They allow you to get a large boost of energy to ensure an efficient and effective workout.

You can eat a portion of pasta, cereals, as well as vegetables with fruits. A protein-carbohydrate mixture will not bring any harm. You can drink it about half an hour before your workout.

After completing training

You can not neglect eating after class. This time is most favorable for the assimilation of all the nutrients necessary for building muscle mass, while in the largest amount.

Immediately after class, it is permissible to either consume a portion of the gainer, or eat two bananas. A full meal should be in 40 minutes and consist mainly of proteins and slow carbohydrates.

What foods should be included in the menu for muscle growth?

Nutrition should consist not only of well-absorbed by the body, but also of healthy products, which contain the necessary nutrients. Carbohydrates are rich in cereals such as semolina, buckwheat, rice, as well as oatmeal and potatoes. A lot of fat contains mackerel, herring, tuna, salmon.

There is a clear gradation of products according to the high content of a particular nutrient:

Foods rich in carbohydrates

bread (black);
flakes;
noodles;
muesli;
cereals (oatmeal, rice, buckwheat, wheat, millet, corn);
pasta;
hazelnut;
walnuts;
mushrooms;
peanut;
potato;
apricot seeds.

Products containing protein

peas;
eggs;
walnuts;
beans;
boiled fish;
fat cottage cheese;
yogurt;
poultry meat;
Fried fish;
kefir;
milk;
caviar;
semolina;
mutton;
sausages;
boiled sausage;
beans;
beef meat.

Foods high in fat

sardines;
anchovies;
salmon;
red meat;
melted butter;
butter;
sour cream;
crisps;
cream;
salo;
walnuts;
crackers;
cake;
chocolate;
mayonnaise;
sausage;
bakery products;

Based on this information, making a diet is not difficult. The main thing is to keep the ratio of nutrients.

Building muscle mass: the main stages

In order for muscles to increase in mass, it is necessary to understand that this process takes place in a certain sequence. If you follow each step exactly, the result will not be long in coming:

Starting to train, you must immediately take vitamins, amino acids, trace elements.
Further, they introduce a variety of specialized food supplements into their usual diet, and supplement the main dishes with protein.
Then start drinking gainers. This must be done gradually. First, use a mixture with a small concentration of protein, and then increase it.
After three months, gainers are replaced with carbohydrates and proteins.
Having achieved that muscle mass has increased significantly, you should start using fat burners. They are accepted within a few weeks.

Tips from experienced bodybuilders to build muscle

Experienced bodybuilders have vast experience in how to build muscle. If we analyze what recommendations they give, then success in achieving the goal set for the athlete to gain good muscle mass is as follows:

Good appetite. You need to eat a lot, but not everything. A correctly and well-designed strategy for increasing muscle is that you need to eat much more than an athlete can spend during the day, including taking into account the fact that a certain amount of calories is spent on normal metabolism.
The best exercises. For training, it is recommended to choose only those that have proven themselves on the positive side and bring real results - deadlift, squats, bench press, as well as bending with a barbell in hand.
Progress. It is not recommended to stay at the same weight for a long time, if it needs to be increased. You should always strive for the desired mass, training a lot and hard, eating right.
Be careful with lifting weights. In order not to get injured and not harm the body, you need to take only the weight that is really possible. Otherwise, you can fail for several months.
Full and good rest. Lack of recovery slows down the process of mass gain. The body should always be given a good rest, sleep is especially useful.
Do not chill, but work in training. You shouldn't give yourself a break. In the gym you need to work hard and hard. Breaks between individual approaches should never exceed three minutes. This is quite enough to gain strength for the next set. Turning to training, you must be prepared for a fruitful and productive lesson.

Summarizing

So, to build muscle mass, you should remember the following important points:

training only partly determines success;
a balanced diet is required;
you can not neglect your own health in pursuit of a goal;
recovery and rest are an integral part of the muscle building process;
never be lazy in training.

If these points are observed, then the result is guaranteed.

So, you have come to the realization that you are not completely satisfied with your body - here you need to pick up, this muscle group is lagging behind, or the appearance leaves much to be desired, and it would be nice to increase the “meat”.

Congratulations - this is already a good start! The goal is set, and the way out is a set of muscle mass.

But here's the problem - there is not much money. And I want a lot ... However, you should not immediately lose heart and doom yourself to be a pimple for all eternity. There will always be an interchangeable alternative, which will be discussed in this nutrition program.

The main components of mass gain:

Nutrition for a calorie surplus (that is, more calories should be received than consumed during the day). Preference should be given to complex carbohydrates (buckwheat is the head of everything!), Meat (beef, breast) and fish, dairy products (cottage cheese!), Bananas and vegetables.
Well-designed training process. The number of repetitions should be 8-12 (read more). Also, do not forget about the periodization of loads (you can’t work all the time only to increase weight!). To do this, you can take a couple of personal training sessions (it is especially important if you are new to the gym and have not quite mastered the exercise technique - this will reduce the risk of injury, instead of the desired result).
Attention should be paid to nutrition before and after training (it is necessary to eat immediately after the training session)
Eating at night - the best option would be to use cottage cheese, as it contains 50% casein proteins, which will provide muscle nutrition for a longer time (that is, while you restore your strength)
Recovery and mode.
Water balance. Sufficient intake of water in the body will positively affect the recruitment of muscle mass.

If you are also an ectomorph, then you need to remember that:

Muscle mass can be gained slowly, so be patient. And food. A lot of food.
You should eat often, you should not allow feelings of hunger.
A specific training scheme (training time should not exceed 60 minutes, the number of repetitions is 6-8)
You should categorically refuse cardio loads (You don’t want to “drain” the necessary calories?)
And it is better not to be nervous, to avoid stressful situations as much as possible. Otherwise, there will be an increased production of the stress hormone - cortisol, and all efforts, roughly speaking, will be down the drain.

Now let's get to the specifics of nutrition. So, what products will make up the "basic" set in a crisis?

Buckwheat, pearl barley, rice, oatmeal, pasta
Chicken breast, thighs
Cottage cheese, milk, kefir, Russian cheese
Bananas
Broccoli, green beans (as a source of fiber)

As you can see, all products are available and inexpensive. Diet options will be discussed below.

As for sports nutrition, it is worth noting that this is not at all a necessity. The same protein or gainer is used as a dietary supplement (!) To the main diet in case of a lack of any nutrients or calories. Therefore, it is not always necessary to spend on sports nutrition.

All anabolism and high-quality set!