5 principles of nutrition for mass gain

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-11-30

By "gaining mass," I primarily mean gaining muscle mass. Because no sane person wants to gain fat. But I have to slightly disappoint you. When you increase the volume of your muscles, the volume of fat tissue invariably increases as well. The question is only how much of the gained weight will be fat, and how much will be muscle.

By using the principles described below, you will be able not only to gain muscle but also to minimize fat gain.

1. Consume 15% - 25% more kcal than you expend

To find out how much you spend in a day and how much you need to consume, use the caloric expenditure calculator.

Here, I think everyone understands that energy is necessary for the synthesis of new muscles. Therefore, you must consume more than you expend. But why exactly 15% - 25%? The fact is that an adult man can synthesize a maximum of 3 kg of muscle in a month (even less for women). Let me clarify that I am not considering cases of steroid use.

Some may "boast" - claiming, it's all nonsense! I gained 10 kg in 1 month! Yes, this is possible, but from that 10 kg, a maximum of 3 kg will be muscle. Everything else is water and fat.

Therefore, the slower you gain mass, the better its quality will be. The optimal rate is 3 - 4 kg per month. Hence, the difference of 15% - 25% follows.

2. Consume more protein

For recovery and growth, your muscles need at least 1.5 grams of protein per 1 kg of body weight. Better yet, 2 grams. This calorie intake counter will help you plan your diet.

I often observe situations where a skinny guy eats a lot but doesn't gain muscle. I asked him to calculate his daily protein intake, and it turned out that, at best, he had 1 gram per 1 kg of body weight. Everything else was fat and carbohydrates. After correcting this situation, his weight started to increase.

3. Eat right after your workout

You have probably heard a lot about various protein and carbohydrate windows. I won't repeat it. The sooner you eat after your workout, the better. You need both proteins and carbohydrates in equal measure.

4. Eat frequently

Ideally, eating 4 times a day is sufficient. The less frequently you eat, the more your body will store fat, as it will periodically experience hunger. And such a reaction is, in this case, an adaptation to the stimulus — systematic hunger.

5. The same amount of calories every day

Whether you work out that day or not, you must consume the same amount of calories. Many think that since there is no training today, they can eat less. But that's not the case. Muscles recover for several days after workouts. And during this entire time, they need an increased amount of proteins, carbohydrates, and even fats.

That’s all. Those who read the article 5 principles of nutrition for weight loss probably noticed that some principles are very similar. There is nothing strange about this. Whether you are losing weight or gaining it, the laws of physiology remain unchanged. Gaining weight does not mean overeating. And losing weight does not mean starving. Good luck!