NUTRITION - MUSCLE GAINS DIET

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NUTRITION
​
MUSCLE GAINS DIET

By Mauro Ceccarini

Introduction

After the MUSCLE HYPERTROPHY, is time to speak about the diet throughout the mass phase.
The key of a good muscle hypertrophy is from your workout, I give to it more important like 60% of your success, but no less important the diet.
The diet for muscle gain need give you enough energy to train hard and help you to keep high volume in your session. If your muscles are not full of glycogen, they cannot sustain an high volume workout.

Ready for muscle gain phase?

Are you ready for muscle gain phase? Before to start a muscles gain phase, you need understand which percentage of body fat you have. Never start an muscles gain phase with higher percentage of body fat, can be not productive to you. If your body fat % if over of 15%, will be great idea to reduce the % of body fat till 8-10% and after it increase the calories and start the muscle gain phase.

Set your calories

If your body fat % is good enough to start the muscle gain phase, you need set you calories. To start a good muscle gain diet, the calories need to be higher, they will give you energy, fill your muscle of glycogen and support the anabolic phase on your rest day.
To set your calories you need to know your BMR (Basal Metabolism Rate).

BMR

Female:655.1+(4.35 x weight in pound)+(4.7 x height in inches)-(4.68 x age);
Male: 66.47+(6.23 x weight in pound)+(12.7 x height in inches) - (6.76 x age);
Female: 655.1+(9.56 x weight in kilos)+(1.85 x height in cm)-(4.68 x age);
Male:66.47+(13.75 x weight in kilos)+(5 x height in cm)-(6.76 x age)
Example: Paul has 30 year old, body weight 75 kg, height 185cm.
Paul BMR will be: 66.47+(13.75 x 75)+(5x185)-(6.76x30)=  66.47+1031.25+925-182= 1840.72

TDEE

Total daily energy expenditure, the amount of calories specific for your activity.
Multiplicate the BMR by your activity coefficient
Activity Coefficient:
Sedentary - 1
Low active - 1.2
Moderate active - 1.3/1.4
High active - 1.5
Very active - 1.8
Example: Paul does office job but he does gym sessions three times a week.
Paul’s TDEE is 1840.72 x 1.3 = 2392.94
If the Paul’s goal is muscles gain, he needs increase his calories.
Increase the calories by +5% or 10% of your TDEE. Paul’s gain calories are 2512.59 kcal.

Division of macronutrients

The macronutrients are Fat, Protein and Carbohydrates. Fat provides 9 kcal/gr, Protein and Carbohydrates provide 4 kcal/gr.
Protein are important to a build and maintain the muscles, they help to repair the muscles after the micro damage after workout, improve the function of enzymes, also promote the hormone production, like Insulin; source of energy, they also provide 4 kcal/g. Daily recommendation are 1.6-2.4 gr per Kg of bodyweight.
Fat, really important source of energy 9 kcal/gr, help the absorption of vitamins, hormone production, and insulation and regulation of temperature. Daily recommendation are 0.6-0.8 gr per Kg of bodyweight but they can be more higher (0.9-1.1 gr/kg) if your workout include more strength exercises.
Carbohydrates are the first source of your diet, really important on the gain muscle phane, they produce 4 kcal/gr, they give you all energy that your muscles need to grow up. Daily recommendation are 3-7 gr per kg of bodyweight.

Supplements good for gain muscles

Only two supplements you can add on your diet and they are Creatine Monohydrates, 5 gr everyday with your meal, it improve the strength, increase the levels of phosphocreatine and improve the size of your muscles, and Beta Alanine, it increase the intramuscular level of Carnosine and indirectly reduce the fatigue incoming, daily dose is 4 gr.

Conclusion

Set up your Tdee and find your calories. Increase them by +5-10% of your TDEE or add 200 kcal till your bodyweight grow up (after 14 days), if your bodyweight will stay the same add other 200 kcal and check again. In case you increase your body fat %, reduce your calories and try to reduce your body fat, when your body fat is reduce, start add calories again. To bulk a true muscle you need time and patience. Set your macronutrients at: protein 1.6-2.4 gr per kg, carbs 3-7 gr per kg, fat 0.6-0.8 gr (0.9-1.1gr) per kg.

How you plan your workout, you need plan as well your diet. Based on the kind of workout you planned and for how long you are going to follow it you have to follow a diet that goes together with your plan, with the correct macro-nutrients and calories.

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