Premise
The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.
Diet for the mass
NB. The diet to increase muscle mass is not described or analyzed by any body of competence in the dietary or nutritional field, therefore its composition and its organization can be extremely heterogeneous based on the working criteria of the professional who draws it up.
The principles on which a diet for the mass is organized can be many and the ones that I personally consider most important will be exposed below.
The bulking diet is a diet that, when combined with specific training with overloads, can facilitate the increase in 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.
- Health 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 fat 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 any 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 hypercaloric acidity) a part of the acquired mass 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%).
Example
Metalworker, 4 workouts in the 90 'gym.
| Gender | Male | |||
| Age | 21 | |||
| Height cm | 178 | |||
| Wrist circumference cm | 17 | |||
| Constitution | Normal | |||
| Height / wrist | 10,5 | |||
| Morphological type | Longilineo | |||
| 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 | IPERcaloric | 3313,2Kcal | ||
| Lipids | 30% of the normocalorica | 903,6Kcal | 100,4g | |
| Protein | 2,5g / kg | 662Kcal | 165,5g | |
| Carbohydrates | 52,7% | 1747,6kcal | 466g | |
| Alcol | 0g | |||
| Breakfast | 15% | 498kcal | ||
| Snack | 10% | 330kcal | ||
| Lunch | 25% | 828kcal | ||
| Snack | 15% | 498kcal | ||
| Price | 25% | 828kcal | ||
| Snack | 10% | 330kcal | ||
NB: Some weights can be evaluated without the aid of a scale, for example:
- Liquid 250-300ml / g = 1 cup
- Liquid 20g = 2 tbsp
- 10g grain = 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
| 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 | ||
| Pere | 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 | ||
Example diet to gain muscle mass - DAY 2
| 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 | |||
| Lot o kaki | 200g, 140 kcal | ||
| Mandelle pelate | 30g, 183,6 kcal | ||
Example diet to gain muscle mass - DAY 3
| 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 | |||
| This lessi | |||
| Dried chickpeas | 100g, 334kcal | ||
| Parmesan | 10g, 39,2kcal | ||
| arugula (rocket salad) | 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 | ||
| Pere | 200g, 116kcal | ||
| Dinner, about 25% kcal TOT | |||
| Veal in a pan | |||
| Veal, sirloin | 200g, 220kcal | ||
| Melanzane | 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 | ||
Example diet to gain muscle mass - DAY 4
| 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 | |||
| Lot o kaki | 200g, 140 kcal | ||
| Dried walnuts | 30g, 183,6 kcal | ||
Example diet to gain muscle mass - DAY 5
| 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 | ||
| Mele | 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 | ||
| Pere | 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 | |||
| Bianca or European rossa grape | 200g, 138 kcal | ||
| Mandelle pelate | 30g, 183,6 kcal | ||
Example diet to gain muscle mass - DAY 6
| 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 | ||
| arugula (rocket salad) | 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 | ||
| Melanzane | 300g, 72kcal | ||
| Rye bread | 120g, 309,6kcal | ||
| Extra virgin olive oil | 20g, 180kcal | ||
| Snack, about 10% kcal TOT | |||
| Lot o kaki | 200g, 140 kcal | ||
| Hazelnuts | 30g, 188,4 kcal | ||
Example diet to gain muscle mass - DAY 7
| 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 | ||
| Pear 200g | 116kcal | ||
| Dinner, about 25% kcal TOT | |||
| Grilled beef fillet | |||
| Beef fillet 200g | 296kcal | ||
| 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 | ||
Useful supplements in the diet for bulking
There are not many useful supplements to be included in the diet to increase muscle mass; their use essentially depends on the dietary composition which, if sufficiently rich and balanced, does not require any supplementation.
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 restoration and increase of muscle reserves in predisposed subjects.
